Sixteen Rounds (Punches/Kicks)

Here is a fun yet challenging 16 rounds for your next boxing workout.

The Format

Sixteen two minute rounds with 20 seconds break between each round.

The Key

1 = front arm straight punch (if you are right handed – this is a jab)
2 = back arm straight punch (if you are right handed – this is a cross)
3 = front arm hook (if you are right handed – this is a left hook)
4 = back arm hook (if you are right handed – this is a right hook)
5 = front arm uppercut (if you are right handed – this is a left uppercut)
6 = front arm uppercut (if you are right handed – this is a right uppercut)

Simple jab/cross/hook/uppercut for a right handed person would be a 1-2-3-6

EMOM = Every minute on the minute

OR = Overhand right
BL RH = Back Leg Round House
FL RH = Front Leg Round House

The Workout

1. 1-2s (straight punches)
2. 3-4s (hooks/uppercuts)
3. 1-2-3-BL RH-2
4. 1-1-4-FL RH-2-3
5. 1-OR-3-6-1-2
6. 30 seconds non-stop straight punches, 30 seconds non-stop uppercuts, 30 seconds non-stop straight punches, 30 seconds non-stop uppercuts
7. 1-3-5-2-4-6
8. BL RH-2-3-2
9. FL RH-6-1-2-3-2
10. 1-2-6-3-3-2
11. 1-1-2-4-1-OR
12. 30 seconds non-stop straight punches, 30 seconds non-stop uppercuts, 30 seconds non-stop straight punches, 30 seconds non-stop uppercuts
13. 1-BL RH-BL RH-3-2
14. 2-FL RH-FLRH-2-2-3
15. 6-3-2-Move-2-3-6
16. EMOM (minute 1: 15 RH kicks each side/minute 2: 20 RH kicks each side)