Well THAT was fun! Here's another from the archive. This one from March 2023. Round 1 is a killer for your shoulders and arms and the warm up is a bit brutal! Check it out and I hope you enjoy! WARM UP
ROUND 1 - BURN OUT Min 1 – Just 1 Ladder Sprint Min 2 – Just 2 Ladder Sprint Min 3 – Just 3 Ladder Sprint Min 4 – Just 4 Ladder Sprint With a ladder you increase the reps of punches each set. So for example, minute 1 would be... Min 1 = 1,Sprint,1,1,Sprint,1,1,1,Sprint,1,1,1,1,Sprint,1,1,1,1,1.... See how the punches increase? Sprint (I also sometimes call it Out and Back) is simply to run from the centre line of the hall out to the wall and then back to the centre. Both the Boxer and the Padder do the sprint. ROUND 2 - SMALL COMBOS Min 1 – 1,1,2,Duck,2,Sprint Min 2 – 3,4,Roll,4,Sprint Min 3 – 1,2,3,2,Duck,2,Sprint Min 4 – 3,4,7,4,Roll,4,Sprint Sprint (I also sometimes call it Out and Back) is simply to run from the centre line of the hall out to the wall and then back to the centre. Both the Boxer and the Padder sprint. ROUND 3 - HELLO FLOOR! Min 1 – 1,2,7,2,(Sprawl*) Min 2 – 3,8,1,(KO*) Min 3 – 7,8,Gorilla Squat,3,4,(Sprawl*) Min 4 – 5,6,3,4,7,8,(KO*) Both the Boxer and the Padder do the move in brackets. *SPRAWL = Lay on the floor face down (and get back up again!) *KO = Lay on the floor on your back (and get back up again!) ROUND 4 - COMBO BUILDER Min 1 – 8,7,2,Duck,2,Sprint Min 2 – PLUS 3,2,3,8,Sprint Min 3 – PLUS 1,2,1,1,2,Sprint Min 4 – PLUS 7,2,7,Sprint Sprint (I also sometimes call it Out and Back) is simply to run from the centre line of the hall out to the wall and then back to the centre. Both the Boxer and the Padder sprint. For Round 4, each minute we ADD on the additional punches BUT we only do one sprint. For example, Min 4 is ... 8,7,2,Duck,2 - 3,2,3,8 - 1,2,1,1,2 - 7,2,7,Sprint. People get confused and it all get's a bit BoNkErS . FINISHER (if time) SONG 1 - Madonna - Hung Up Do punches 1,2 and then do a Burpee on "Hung Up" <Swap> SONG 2 – Madonna - Material Girl Do punches 3,4 and then do a Burpee on "Material" What Did You Think?
If you used this workout plan then I hope you enjoyed it and got lots of value from it. Please leave me a comment and let me know how it went. If I've got you for a moment longer - please consider funding my next coffee and drop me a wee donation to my PayPal account at [email protected].
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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
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