A complete heavy bag session inspired by Cus D'Amato's peek-a-boo style. Progressive rounds build from singles to 6-punch combinations with body work, defense, and brutal conditioning burnouts. Head movement between combos, relentless pressure, explosive power.
Singles only. Work on clean, crisp punches.
1 (Jab)2 (Cross)
3:00 + 90s rest
Hooks and uppercuts. Get comfortable on the inside.
3 (Lead Hook)6 (Rear Uppercut)3-4 (Lead Hook-Rear Hook)5-6 (Lead Uppercut-Rear Uppercut)
3:00 + 90s rest
3-punch combinations. Start building your offense.
1-2-3 (Jab-Cross-Hook)1-6-3 (Jab-Uppercut-Hook)2-3-2 (Cross-Hook-Cross)
3:00 + 90s rest
Attack head and body. Learn to change levels without telegraphing.
1-2-3body (Jab-Cross-Body Hook)3body-3-2 (Body Hook-Head Hook-Cross)1-2-5body-2 (Jab-Cross-Body Uppercut-Cross)
3:00 + 90s rest
R5Offense and Defense
bagworkIntegrate defense into your offense. Throw, slip, counter.
1-2-Slip-2-3 (Jab-Cross-Slip-Cross-Hook)1-2-3-Roll-3-2 (Jab-Cross-Hook-Roll-Hook-Cross)
3:00 + 90s rest
R6Long Combinations
bagwork5-punch combos. Punch in bunches, overwhelm the opponent.
1-2-3-2-3 (Jab-Cross-Hook-Cross-Hook)1-2-3body-3-2 (Jab-Cross-Body Hook-Head Hook-Cross)1-6-3-2-3 (Jab-Uppercut-Hook-Cross-Hook)
3:00 + 90s rest
R7Championship Round
bagworkEverything. 5-6 punch combinations. This is where champions are made.
1-2-3-2-3-2 (Jab-Cross-Hook-Cross-Hook-Cross)1-1-2-6-3-2 (Jab-Jab-Cross-Uppercut-Hook-Cross)1-2-3body-2-3-2 (Jab-Cross-Body Hook-Cross-Head Hook-Cross)
3:00 + 90s rest
R8Burnout: Straights
conditioningNon-stop 1-2s for 90 seconds. Your arms will burn. Keep going.
1-2 (Jab-Cross)
1:30 + 20s rest
R9Burnout: Body
conditioningNon-stop alternating body hooks. This is the hardest round. Don't quit.
3body-4body (Body Hook-Body Rear Hook)
1:30 + 90s rest
You made it. Clean technique to finish. End the last 30 seconds with everything you have left.
1-2-3 (Jab-Cross-Hook)1-2-3-2 (Jab-Cross-Hook-Cross)1-2-5-2-3 (Jab-Cross-Uppercut-Cross-Hook)
3:00