Day 22: Workout #15 · KO Boxing Training

PICKUP → DROPOFF

Know what today is for before you start.

PICKUP

Bring forward one technique cue from Day 21.

Today’s focus: Shifts and angles
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 shifts and angles 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.

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 #15
02
SOURCE SECTION
DYNAMIC WARM-UP:
Lead video shown above
03
SOURCE SECTION
# 1
FRONTAL STANCE DRILL
Video
FRONTAL STANCE DRILL
4 ROUNDS OF 2 MINUTES. 1-REPLACE FEET, 2-REPLACE FEET AND
Video
4 ROUNDS OF 2 MINUTES. 1-REPLACE FEET, 2-REPLACE FEET AND
ROTATE SHOULDERS, 3-LOAD YOUR HIPS, 4-ADD A SINGLE PUNCH.
Video
ROTATE SHOULDERS, 3-LOAD YOUR HIPS, 4-ADD A SINGLE PUNCH.
04
SOURCE SECTION
# 2
FIGHTING STANCE DRILL
Video
FIGHTING STANCE DRILL
Video
FIGHTING STANCE DRILL
3 ROUNDS OF 2 MINUTES. 1-SLIPS WITH STEPS FORWARD, 2-SLIPS AND SHIFTS, 3-
SLIPS, SHIFT AND A PUNCH,
Video
SLIPS, SHIFT AND A PUNCH,
20 KNUCKLE PUSH-UPS AND 20 MOUNTAIN CLIMBERS
Video
20 KNUCKLE PUSH-UPS AND 20 MOUNTAIN CLIMBERS
Video
20 KNUCKLE PUSH-UPS AND 20 MOUNTAIN CLIMBERS
05
SOURCE SECTION
# 3
MOVEMENT DRILLS WITH A TIRE
Video
MOVEMENT DRILLS WITH A TIRE
2 ROUNDS OF 2 MINUTES. GO AROUNG IN BOTH DIRECTIONS AND THROW
PUNCHES IN ORTHODOX STANCE AND IN SOUTHPAW STANCE WITH
PIVOTS AND SHIFTS
12 JUMP SQUATS
Video
12 JUMP SQUATS
06
SOURCE SECTION
# 4
1 ROUND OF 2 MINUTES OF SHADOW BOXING
Video
1 ROUND OF 2 MINUTES OF SHADOW BOXING
MOVE IN ALL DIRECTIONS AND THROW 1-2-3 COMBO AND THEN DODGE
THE SAME ONE
10 BURPEES
Video
10 BURPEES
07
SOURCE SECTION
# 5
BAG WORK. 6 ROUNDS OF 3 MINUTES
MOVEMENT DRILL WITH A BAG
Video
MOVEMENT DRILL WITH A BAG
APPROACH - SLIP, WEIGHT SHIFT AND 2 PUNCH COMBO - EXIT
Video
APPROACH - SLIP, WEIGHT SHIFT AND 2 PUNCH COMBO - EXIT
APPROACH - ANY STAIGHT PUNCH - SLIP + WEIGHT SHIFT - THROW ANY 2
Video
APPROACH - ANY STAIGHT PUNCH - SLIP + WEIGHT SHIFT - THROW ANY 2
PUNCHES - EXIT
DEFENSIVE DRILL
Video
DEFENSIVE DRILL
MAKE THE BAG SWING AND THROW ONLY SIMULNTANIOUS COUNTERS
Video
MAKE THE BAG SWING AND THROW ONLY SIMULNTANIOUS COUNTERS
CONDITIONING DRILL (2 ROUNDS OF 75 SEC)
Video
CONDITIONING DRILL (2 ROUNDS OF 75 SEC)
08
SOURCE SECTION
# 6
MEDICINE BALL THROWS
(STRAIGHT PUNCHES, TO THE SIDES, DOWN AND UP) 6-8 REPS FOR EACH
Video
(STRAIGHT PUNCHES, TO THE SIDES, DOWN AND UP) 6-8 REPS FOR EACH
EXERCISE. THROW THE BALL OFF THE WALL
Video
EXERCISE. THROW THE BALL OFF THE WALL
09
SOURCE SECTION
# 7
KNUCKLE PUSH-UPS, SQUATS, BALANCED TUCKS
Video
KNUCKLE PUSH-UPS, SQUATS, BALANCED TUCKS
Video
KNUCKLE PUSH-UPS, SQUATS, BALANCED TUCKS
Video
KNUCKLE PUSH-UPS, SQUATS, BALANCED TUCKS
Video
KNUCKLE PUSH-UPS, SQUATS, BALANCED TUCKS
(30 SEC EACH W/O REST) 1 MINUTE OF REST
Video
(30 SEC EACH W/O REST) 1 MINUTE OF REST
PPLYOMETRIC PUSH-UPS (8-12), JUMP SQUATS (8-12), HANGING LEG
Video
PPLYOMETRIC PUSH-UPS (8-12), JUMP SQUATS (8-12), HANGING LEG
Video
PPLYOMETRIC PUSH-UPS (8-12), JUMP SQUATS (8-12), HANGING LEG
Video
PPLYOMETRIC PUSH-UPS (8-12), JUMP SQUATS (8-12), HANGING LEG
RAISES (MAX)
STRETCHES
Video
STRETCHES
10
SOURCE SECTION
YOU’RE COUNTING ON YOU
11
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!

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.

Start with the coach’s demonstration.

Know what today is for before you start.

Bring forward one technique cue from Day 21.

You have completed every prescribed block and can name one cue that improved your shifts and angles work.

Follow the source in order. Tap any demonstration when you reach its drill.

BOXING WORKOUT #15

DYNAMIC WARM-UP:

FRONTAL STANCE DRILL

4 ROUNDS OF 2 MINUTES. 1-REPLACE FEET, 2-REPLACE FEET AND

ROTATE SHOULDERS, 3-LOAD YOUR HIPS, 4-ADD A SINGLE PUNCH.

FIGHTING STANCE DRILL

MOVEMENT DRILLS WITH A TIRE

2 ROUNDS OF 2 MINUTES. GO AROUNG IN BOTH DIRECTIONS AND THROW

PUNCHES IN ORTHODOX STANCE AND IN SOUTHPAW STANCE WITH

PIVOTS AND SHIFTS

12 JUMP SQUATS

1 ROUND OF 2 MINUTES OF SHADOW BOXING

MOVE IN ALL DIRECTIONS AND THROW 1-2-3 COMBO AND THEN DODGE

THE SAME ONE

10 BURPEES

BAG WORK. 6 ROUNDS OF 3 MINUTES

MEDICINE BALL THROWS

(STRAIGHT PUNCHES, TO THE SIDES, DOWN AND UP) 6-8 REPS FOR EACH

EXERCISE. THROW THE BALL OFF THE WALL

KNUCKLE PUSH-UPS, SQUATS, BALANCED TUCKS

(30 SEC EACH W/O REST) 1 MINUTE OF REST

PPLYOMETRIC PUSH-UPS (8-12), JUMP SQUATS (8-12), HANGING LEG

RAISES (MAX)

STRETCHES

YOU’RE COUNTING ON YOU

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!

Keep one useful cue, then mark the day complete.