Workout #21
Complete boxing workout using the prescribed rounds, repetitions, rest, and linked demonstrations from the canonical plan.
CANONICAL SOURCE
Start with the coach’s demonstration.
PICKUP → DROPOFF
Know what today is for before you start.
PICKUP
Bring forward one technique cue from Day 28.
- Today’s focus
- Integration and control
- 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 integration and control 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.
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 #21
- 02
SOURCE SECTION
DYNAMIC WARM-UP:
Lead video shown above - 03
- 04
SOURCE SECTION
# 24 ROUNDS OF 2 MINUTES. 1-SIDE LUNGES, 2-SIDE LUNGES WITH FEET
ROTATION, 3-MOVE THE OTHER FOOT, 4-ADD A SINGLE PUNCH.
- 05
- 06
- 07
SOURCE SECTION
# 5BAG WORK. 6 ROUNDS OF 3 MINUTES
APPROACH - SLIP, PIVOT OR WEIGHT SHIFT AND 2 PUNCH COMBO - EXIT
APPROACH - ANY STAIGHT PUNCH - SLIP +PIVOT OR WEIGHT SHIFT - THROW
ANY 2 PUNCHES - EXIT
MAKE THE BAG SWING AND THROW ONLY SIDESTEP COUNTERS
PICK YOUR FAVORITE 2 PUNCH COMBO AND THROW IT AS FAST AS POSSIBLE
30 TIMES. REST FOR 30 SEC AND THROW IT AS HARD AS POSSIBLE 15 TIMES
- 08
- 09
SOURCE SECTION
# 7KNUCKLE 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)
- 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!
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.