Championship Rounds

Simulate the pace of a real fight. Rounds alternate between high-output offense and active recovery, teaching you to manage your energy across a full session. Build the cardio to go the distance.

intermediate29 min8 roundsHeavy bag

R1Shadow Boxing Warm Up

warmup

Light shadow boxing. All punches. Focus on rhythm and breathing.

3:00 + 30s rest

R2Round 1: High Pace

conditioning

High output bag work. Throw 3-punch combos non-stop. Fight pace.

1-2-3 (Jab-Cross-Hook)1-1-2 (Double Jab-Cross)

3:00 + 60s rest

R3Round 2: Active Recovery

bagwork

Moderate pace. Move around the bag, work on technique. Recover while staying active.

1-2 (Jab-Cross)2-3 (Cross-Hook)

3:00 + 60s rest

R4Round 3: Power Combos

conditioning

4-punch power combinations. Every punch with bad intentions.

1-2-3-2 (Jab-Cross-Hook-Cross)1-2-5-2 (Jab-Cross-Uppercut-Cross)

3:00 + 60s rest

R5Round 4: Movement

bagwork

Circle the bag. Work angles. Lower intensity but constant movement.

1-2-3 (Jab-Cross-Hook)

3:00 + 60s rest

R6Round 5: Body Attack

conditioning

Mix head and body shots. High pace. Change levels constantly.

1-2-3body-2 (Jab-Cross-Body Hook-Cross)3body-3-2 (Body Hook-Head Hook-Cross)

3:00 + 60s rest

R7Round 6: Championship Round

conditioning

Final push. Everything you have left. This is where fights are won.

1-2-3-2 (Jab-Cross-Hook-Cross)1-2-3body-3-2 (Jab-Cross-Body Hook-Head Hook-Cross)

3:00 + 30s rest

R8Cool Down

cooldown

Walk it off. Deep breathing. Stretch everything.

2:00