Workout #22
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 29.
- 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.
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 #22
- 02
SOURCE SECTION
DYNAMIC WARM-UP:
Lead video shown above - 03
- 04
SOURCE SECTION
# 23 ROUNDS OF 2 MINUTES.1-MOVE BACK AND DO SIDESTEPS. 2-THROW
- 05
- 06
- 07
SOURCE SECTION
# 5VIRTUAL PAD WORK. 5 RUNDS OF 3 MINUTES
ALL SINGLE PUNCHES WITH STEPS BACK IN FRONTAL STANCE
- 08
- 09
- 10
SOURCE SECTION
# - 11
SUPPLEMENTAL WORK
WARM UP:
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.