Philly Shell Rounds

Make them miss. Make them pay. This advanced defensive workout teaches you to slip, roll, pull, and counter on the heavy bag with long counter combinations. Inspired by Floyd Mayweather and James Toney - the most frustrating fighters to face.

advanced32 min9 roundsHeavy bag

R1Rhythm and Movement

warmup

Light jabs with head movement between every punch. Find your rhythm.

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

2:00 + 60s rest

R2Slip and Counter

bagwork

Slip the punch, fire back with a full counter combination.

Slip-2-3 (Slip-Cross-Hook)Slip-2-3-2 (Slip-Cross-Hook-Cross)Slip-3-2-3 (Slip-Hook-Cross-Hook)

3:00 + 60s rest

R3Roll and Punish

bagwork

Roll under the hook, come up throwing 3-4 punch counters.

Roll-3-2-3 (Roll-Hook-Cross-Hook)Roll-6-3-2 (Roll-Uppercut-Hook-Cross)Roll-3-2-3-2 (Roll-Hook-Cross-Hook-Cross)

3:00 + 60s rest

R4The Pull Counter

bagwork

Mayweather's signature. Pull back, let it miss, fire the cross straight back.

Pull-2-3 (Pull-Cross-Hook)Pull-2-3-2 (Pull-Cross-Hook-Cross)Pull-2-3body-2 (Pull-Cross-Body Hook-Cross)

3:00 + 60s rest

R5Offense Into Defense Into Offense

bagwork

Throw a combo, defend the return, counter immediately. This is how real fights flow.

1-2-Slip-2-3-2 (Jab-Cross-Slip-Cross-Hook-Cross)1-2-3-Roll-3-2 (Jab-Cross-Hook-Roll-Hook-Cross)1-2-Pull-2-3 (Jab-Cross-Pull-Cross-Hook)

3:00 + 60s rest

R6Advanced Counter Combinations

bagwork

Long counter sequences. Make them pay for every punch they throw.

Slip-2-3-2-3 (Slip-Cross-Hook-Cross-Hook)Roll-6-3-2-3 (Roll-Uppercut-Hook-Cross-Hook)Pull-2-3body-3-2 (Pull-Cross-Body Hook-Head Hook-Cross)

3:00 + 60s rest

R7Full Philly Shell Flow

bagwork

Everything together. Slip, roll, pull, counter, body shots. The complete defensive fighter.

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

3:00 + 60s rest

R8Counter Burnout

conditioning

Non-stop slip and counter. Slip, cross, hook. Repeat. Don't stop.

Slip-2-3 (Slip-Cross-Hook)

1:30 + 60s rest

R9Cooldown

cooldown

Easy shadow boxing with head movement. Float like a butterfly.

2:00