Philly Shell Rounds

Make them miss. Make them pay. Slip, roll, pull, and counter on the heavy bag with long counter combinations. Inspired by Floyd Mayweather and James Toney.

advanced39 min10 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 + 90s 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 + 90s 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 + 90s rest

R5Body Counter Work

bagwork

Defend, then attack the body. The defense opens up the body shot.

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

3:00 + 90s rest

R6Offense 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 + 90s rest

R7Advanced 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 + 90s rest

R8Full 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

R9Counter Burnout

conditioning

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

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

1:30 + 60s rest

R10Cooldown

cooldown

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

2:00