Workout #8
Complete boxing workout using the prescribed rounds, repetitions, rest, and linked demonstrations from the canonical plan.
CANONICAL SOURCE
Start with the coach’s demonstration.
01
PICKUP → DROPOFF
Know what today is for before you start.
PICKUP
Bring forward one technique cue from Day 9.
- Today’s focus
- Defense and body work
- Use the source
- Watch each linked demonstration before attempting an unfamiliar drill.
DROPOFF
You have completed every prescribed block and can name one cue that improved your defense and body work work.
- Performance evidence
- Finish the prescribed work, then identify one technique cue to carry into the next session.
- Transfer
- Apply today’s strongest cue during the final freestyle or independent round.
02
TODAY’S WORKOUT
Follow the source in order. Tap any demonstration when you reach its drill.
Trainer-owned content
The wording and sequence below come directly from Basic Workout Plan. Spelling and phrasing are preserved so the PDF remains authoritative.
Inspect source- 01
SOURCE SECTION
BOXING WORKOUT #8
- 02
SOURCE SECTION
DYNAMIC WARM-UP:
Lead video shown above - 03
SOURCE SECTION
# 1SHADOW BOXING: PRACTICE 5 TIMES EACH OF THE 12 COMBOS
JAB-SLIP TO THE LEAD SIDE - LEAD HOOK -REAR HOOK BODY
JAB-SLIP TO THE REAR SIDE - REAR HOOK - LEAD HOOK BODY
LEAD HOOK - REAR HOOK BODY - LEAD HOOK BODY - REAR HOOK
- 04
- 05
- 06
SOURCE SECTION
# 3 - 07
- 08
SOURCE SECTION
# 41 SET OF MAX: PARALLEL BAR DIPS, PULL-UPS, JUMPING SQUAT LUNGES AND
HANGING LEG RAISES. REST FOR 1 MINUTE BETWEEN EXERCISES.
- 09
SOURCE SECTION
IN IT TO WIN IT
- 10
DAILY CHECKLIST
DAILy to do:
7-8 hours of sleep
positive attitude
14 hour fast (water only)
cardio
workout
3 high protein meals
1 gallon of water
DAILy STRETCH:
fordward fold
trunk twist
assisted lunge
Child's pose
SUPER IMPORTANT!
03
FINISH THE LOOP
Keep one useful cue, then mark the day complete.
Finish the prescribed work, then identify one technique cue to carry into the next session.