Workout #23
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 30.
- 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 #23
- 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-LEAD UPPERCUT - REAR HOOK
JAB-SLIP + WEIGHT SHIFT - REAR HOOK BODY -LEAD HOOK
JAB-CROSS-SLIP + WEIGHT SHIFT - LEAD HOOK BODY - REAR HOOK
LEAD HOOK BODY-LEAD UPPERCUT-SLIP+SHIFT-REAR HOOK
REAR HOOK BODY-REAR UPPERCUT-SLIP+SHIFT-LEAD HOOK
- 04
- 05
- 06
RECOVERY
# 37 ROUNDS OF 3 MINUTES WITH 1 MINUTE OF REST IN
BETWEEN OF BAG WORK
1 AND 2 COMBOS
7 AND 8 COMBOS
3 AND 4 COMBOS
9 AND 10 COMBOS
5 AND 6 COMBOS
11 AND 12 COMBOS
VOICE CONTROLED BOXING. I SAY COMBO - YOU THROW IT ROUND 5 OF THE
LINKED VIDEO
- 07
- 08
SOURCE SECTION
# 51 SET OF MAX: PARALLEL BAR DIPS, PULL-UPS, JUMPING SQUAT LUNGES
AND HANGING LEG RAISES. REST FOR 1 MINUTE BETWEEN EXERCISES.
- 09
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.