Workout #3
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 2.
- Today’s focus
- General preparation
- 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 general preparation 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.
CANONICAL WEEK BRIEF
Use the week’s purpose and objectives to frame today’s work.
This briefing is preserved from Competitive Workout Plan page 4.
Inspect week sourceWEEK #1
MAIN FOCUS: GENERAL PREPARATION PHASE (FOUNDATION
BUILDING)
Purpose: This phase is all about laying a strong foundation for
your boxing performance. The goal is to build overall physical
fitness, reinforce fundamental techniques, and develop the
mental discipline required for high-level training.
Key Objectives:
Conditioning: Improve endurance, strength, and mobility to
prepare your body for more intense training in later phases.
Fundamentals: Sharpen basic techniques like footwork,
head movement, and punch mechanics to ensure efficiency
and control.
Discipline & Consistency: Establish a solid training routine
and mindset to maintain focus and long-term progress.
This phase is essential for injury prevention, skill refinement, and
overall performance development before moving into more
specialized training.
TODAY’S WORKOUT
Follow the source in order. Tap any demonstration when you reach its drill.
The wording and sequence below come directly from Competitive Workout Plan. Spelling and phrasing are preserved so the PDF remains authoritative.
Inspect source- 01
SOURCE SECTION
BOXING WORKOUT #3
- 02
SOURCE SECTION
# 1DYNAMIC WARM-UP:
Lead video shown above - 03
SOURCE SECTION
# 2FRONTAL STANCE: KNEE TOUCH + PUNCH. 1 ROUND OF 2 MINUTES
FRONTAL STANCE: SLIP - PUNCH - SLIP - PUNCH - MOVE. 1 ROUND OF
2 MINUTES
FRONTAL STANCE: SLIP - SLIP - ROLL - ROLL. 1 ROUND OF 2 MINUTES
FIGHTING STANCE: JAB - ANY DEFENCE - ANY 2 PUNCHES. 1 ROUND
OF 2 MINUTES
FIGHTING STANCE: SLIP - 3 PUNCHES WITH STEPS. 1 ROUND OF 2
MINUTES
FIGHTING STANCE: PENDULUM STEP: PUNCH FORWARD-BACKWARD.
1 ROUND OF 2 MINUTES
- 04
SOURCE SECTION
# 3BAG WORK (10 ROUNDS OF 2 MINUTES)
FREESTYLE WORK USING COMBOS THAT YOU PRACTICED
- 05
SOURCE SECTION
# 4AGILITY LADDER DRILLS (10 REPS EACH DRILL)
RUN FORWARD, ICKY SHUFFLE, ICKY SHUFFLE BACK, IN&OUT JUMPS, IN&OUT JUMPS
BACKWARDS, BOTH FEET IN&OUT FORWARD, BOTH FEET IN&OUT BACKWARD,
LATERAR IN&OUT JUMPS WITH A CORE TWISTS
- 06
- 07
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.