Kronk Gym Rounds

Aggressive, high-output pressure fighting from the legendary Kronk Gym. Non-stop pressure with power punches, body attack, and relentless combinations. This is Detroit heavy-handed boxing at its finest.

advanced40 min11 roundsHeavy bag

R1Warm Up Your Weapons

warmup

Power jab warmup. Get your shoulders ready for heavy work.

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

2:00 + 60s rest

R2Straight and Hard

bagwork

Straight shots with bad intentions. Every cross should move the bag.

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

3:00 + 90s rest

R3Hook City

bagwork

Hooks and power. Turn your whole body into every punch.

2-3 (Cross-Hook)1-2-3-4 (Jab-Cross-Hook-Rear Hook)3-2-3 (Hook-Cross-Hook)

3:00 + 90s rest

R4Coming Up the Middle

bagwork

Uppercut combos. Split the guard, come up the middle.

1-6-3-2 (Jab-Uppercut-Hook-Cross)1-2-5-2-3 (Jab-Cross-Uppercut-Cross-Hook)5-2-3 (Uppercut-Cross-Hook)

3:00 + 90s rest

R5Rip the Body

bagwork

Body attack. Break their will with body shots.

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

3:00 + 90s rest

R6Kronk Power Combos

bagwork

Long power combos with body-head transitions. Walk them down.

1-2-3-2-3-2 (Jab-Cross-Hook-Cross-Hook-Cross)1-2-3body-3-2-3 (Jab-Cross-Body Hook-Head Hook-Cross-Hook)1-6-3-2-3-2 (Jab-Uppercut-Hook-Cross-Hook-Cross)

3:00 + 90s rest

R7Adapt and Attack

bagwork

Throw, defend, counter. Kronk fighters don't just pressure, they adapt.

1-2-3-Slip-2-3 (Jab-Cross-Hook-Slip-Cross-Hook)Slip-3-2-3-2 (Slip-Hook-Cross-Hook-Cross)1-2-Roll-6-3-2 (Jab-Cross-Roll-Uppercut-Hook-Cross)

3:00 + 90s rest

R8Championship Round

bagwork

Last bag round. Everything you've got. Long combos, body work, head movement. Leave nothing.

1-2-3body-2-3-2 (Jab-Cross-Body Hook-Cross-Head Hook-Cross)1-2-3-4-2-3 (Jab-Cross-Hook-Rear Hook-Cross-Hook)Slip-2-3-2-3 (Slip-Cross-Hook-Cross-Hook)

3:00 + 60s rest

R9Burnout: Power Combos

conditioning

Non-stop 1-2-3-2. Every punch full power. Don't stop.

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

1:30 + 20s rest

R10Burnout: Body Hooks

conditioning

Alternating body hooks, non-stop. Stay low and rip.

3body-4body (Body Hook-Body Rear Hook)

1:30 + 60s rest

R11Cooldown

cooldown

Easy movement, light shadow boxing. You survived Kronk.

2:00