Workout #11
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 15.
- Today’s focus
- Pivots and combinations
- 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 pivots and combinations 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 #11
- 02
SOURCE SECTION
DYNAMIC WARM-UP:
Lead video shown above - 03
SOURCE SECTION
# 14 ROUNDS OF 2 MINUTES.1-MOVE AND DO PIVOTS. 2-THROW 2
PUNCHES+PIVOT. 3-2 PUNCHES + PIVOT + 2 PUNCHES FORWARD. 4-2
PUNCHES + PIVOT + 2 PUNCHES BACKWARD
- 04
- 05
- 06
- 07
- 08
SOURCE SECTION
VIRTUAL PAD WORK. 5 RUNDS OF 3 MINUTES
# 6DEFENSIVE MOVE + PIVOT + 1 PUNCH IN FIGHTING STANCE
DEFENSIVE MOVE + PIVOT + 2 PUNCHES IN FIGHTING STANCE
- 09
- 10
- 11
SOURCE SECTION
IT’S WORTH THE EFFORT
- 12
SUPPLEMENTAL WORK
3 SETS OF 10 REPS EACH EXERCISE
# 22 SETS OF 5-8 REPS EACH EXERCISE
4#
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.