Sweet Science Rounds

Master the art of boxing through progressive combo building. Each round adds complexity, taking you from basic combinations to advanced 4-punch sequences with body work. Learn to punch in bunches and move like a boxer.

intermediate28 min8 roundsHeavy bag

R1Light Warmup

warmup

Light jabs and movement. Get loose, find your rhythm.

1 (Jab)1-1 (Double Jab)

2:00 + 60s rest

R2The 1-2 Foundation

bagwork

The jab-cross and its variations. This is the foundation of all boxing offense.

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

3:00 + 60s rest

R3Adding the Hook

bagwork

Introduce the lead hook into your combinations.

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

3:00 + 60s rest

R44-Punch Combos

bagwork

Extend your combinations. Learn to punch in bunches.

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

3:00 + 60s rest

R5Body Work

bagwork

Go downstairs. Learn to attack the body without losing balance.

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

3:00 + 60s rest

R6Mix Everything

bagwork

Combine head shots, body shots, and movement. This is where it all comes together.

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

3:00 + 60s rest

R7Non-Stop 1-2s

conditioning

Non-stop jab-cross for 2 minutes. Short, fast punches. This is your conditioning test.

1-2 (Jab-Cross)

2:00 + 60s rest

R8Cooldown

cooldown

Light movement, easy jabs. Cool down and recover.

2:00