Warm Up – Power Down – Low Intensity (2 mins/Boxer) In pairs lined up down the centreline of the Hall, on the beep (beeps are 5 seconds apart) do 1,2,3,4, then the Boxer moves down the line to the next Padder. Remember it’s the Padders duty to adopt the appropriate stance (Orthodox/Southpaw) to compliment the Boxer. When you reach the end of the line, jog back to the start, and continue. After 2 minutes, swap gloves and pads and go again with a different Boxer. Round 1 – Power Up – High Intensity (4 mins/Boxer)
Min 1 – 1,2,3,4,Duck,2,Duck,2, Run Around & Switch Min 2 – 3,4,7,Squat Thrust,1,2,1,2, Run Around & Switch Min 3 – 5,6,Sprawl,5,6,Sprawl, Run Around & Switch Min 4 – 3,4,Roll,4,Rapid 3,4,3,4,3,4, Run Around & Switch Round 2 – Small Combo Builder & Move (4 mins/Boxer) With the Boxer against the wall, do the combo then take one step forward. When the Padder reaches the opposite wall, continue but with the Boxer stepping backward. Min 1 – 3,4 Min 2 – 3,4,7,2 Min 3 – 3,4,7,2,3,2 Min 4 – 3,4,7,2,3,2,3,8 Round 3 – 20 Sit Ups Then… (4 mins/Boxer) Min 1 – 20 Sit Ups then… Just 1,2 rapid fire Min 2 – 15 Sit Ups then… Just 3,4 rapid fire Min 3 – 10 Sit Ups then… Just 5,6 rapid fire Min 4 – 5 Sit Ups then… Just 7,8 rapid fire Finisher For Remaining Time (45 min class) Busy Bee – Padder remains on the spot and pivots forcing the Boxer to move around to meet the Padder. Boxer performs the following in sequence on loop…
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About MeAs a qualified Personal Trainer, Level 1 Crossfit Trainer, and Boxercise Coach, I'm always planning my next class in an attempt to deliver new, exciting, varied, and fun classes that keep people coming (and paying). Archives
April 2024
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