Another fun and challenging workout using DVRT and boxing similar to my Post Holiday Boxing Reset with DVRT workout.
Note
The goal with the DVRT rounds are to set a standard before the workout and then meet or beat them each round. How to do this? Set a timer for 30 seconds (a test round) and record how many cleans, etc you can do in that 30 seconds. As you work your way through the two minute rounds make sure you are on track to do 4x what you were able to do in the 30 second test round. Example – for the 30 second test you get 12 cleans in. When you get to the round of cleans – aim to get 48 cleans in.
Format
Two minutes of work time, 30 seconds of break between each round. Ten Total rounds. You can either use gloves/heavy bag or pick up some light weights and shadow box for the the boxing rounds.
The rounds
* Note – I have written these out for an orthodox stance.
- High pull/burpee (with a sandbag)
- Jab/Jab/Cross/Small Step in any direction/Right Uppercut/Left Hook/Cross
- Cleans (with a sandbag)
- Jab/Cross/Jab/Right Hook
- Max Lunge with clean in the middle + rotational press (with a sandbag)
- Cross/Left Uppercut/Cross/Jab
- Snatches (with a sandbag)
- Jab (as you are moving to the left)/Cross/Left Hook (as you are moving to the right)/Cross
- Cleans (with a sandbag)
- Jab/Cross/Right Uppercut (as you are moving to the right)/Left Hook (as you are pivoting to the left)/Cross
