This week I introduced something I learnt on the Boxercise Instructors forum called "hide the dots". It's a nifty way of allowing the Padder to dictate pace and forces the Boxer to pause and reset. WARM UP - Sally Squats
This month I've challenged my team to do Sally Squat everyday in March! To help them along we're doing Sally Squats at every class! ROUND 1 - Hide the Dots Min 1 - 1, 2, Hide the Dots Min 2 - 1, 2, 3, 4, HTD Min 3 - 1, 2, 3, 4, HTD, 5, 6 Min 4 - 1, 2, 3, 4, HTD, 5, 6, HTD, 7, 8 So what is Hide The Dots (HRD). When the combo states HTD, the Padder places their pads against their body. Effectively hiding the dots that appear on the face of the pads. It's then the Padder's role to draw up the pads whenever they feel it appropriate. maybe 1 or 2 seconds later. It keeps the Boxer primed and ready and forces the Boxer to reset their stance and hand position. ROUND 2 - Ladder Min 1 - 1, 2, Burpee Ladder Min 2 - 3, 4, Sprawl Ladder Min 3 - 5, 6, Gorilla Squat Ladder Min 4 - 7, 8, KO Ladder For example, in Minute 1 the sequence would be 1,2, Burpee, 1, 2, 1, 2, Burpee, 1, 2, 1, 2, 1, 2, Burpee... and so on. It's the punches (not the Burpee) that increases with each set. ROUND 3 - Combo Builder This round is a Combo Builder. Each minute is added on to the previous minute(s). So for example Min 4 would be 3, 4, 7, 2, 1, 2, Duck, 2, Duck, 2, 3, 2, 7, 2, Run Around Min 1 - 3, 4, 7, Run out and Back Min 2 - 2, 1, 2, Run Around Min 3 - Duck, 2, Duck, 2, Run out and Back Min 4 - 3, 2, 7, 2, Run Around Run Around = After the combo (e.g. 1,2,Duck,2,3) then Boxer runs one lap of the Hall and arrives back with their Partner to repeat the combo. While the Boxer is running the Padder should do Jumping Jacks. Run out and Back = After the combo both the Padder and the Boxer run out to the perimeter wall then back to the centre line to repeat the combo. FINISHER - Gruesome 2's Simple but gruesome! 2 minutes on the clock. The Boxer must do just the #2 punch for the full 2 minutes. Then swap over gloves and pads with their partner and see of their partner can beat their score!
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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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