Speed Kills

Develop explosive hand speed and rapid-fire combinations. This workout focuses on speed over power, teaching you to throw fast, clean, multi-punch combinations that overwhelm opponents.

intermediate24 min7 roundsHeavy bag

R1Fast Jabs

warmup

Speed warmup. Fast jabs only. Light and quick.

1 (Jab)1-1 (Double Jab)1-1-1 (Triple Jab)

2:00 + 60s rest

R2Speed Doubles

bagwork

2-punch speed combos. Both punches should sound like one hit.

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

3:00 + 60s rest

R3Speed Triples

bagwork

3-punch speed combos. Quick hands, quick reset.

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

3:00 + 60s rest

R4Speed 4-Punch

bagwork

4 punches at max speed. All 4 should blur together.

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

3:00 + 60s rest

R5Speed 5-Punch

bagwork

5-punch speed combinations. Don't slow down on the last punches.

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

3:00 + 60s rest

R6Speed Challenge

conditioning

How many clean 1-2s can you throw in 2 minutes? Every punch must be crisp. This is your test.

1-2 (Jab-Cross)

2:00 + 30s rest

R7Cooldown

cooldown

Easy shadow boxing. Let your arms recover.

2:00