DAY 29 · WEEK 05 · PEAK PERFORMANCE

Workout #21

Complete boxing workout using the prescribed rounds, repetitions, rest, and linked demonstrations from the canonical plan.

Boxing workout12 demonstrationsSource page 37

CANONICAL SOURCE

Start with the coach’s demonstration.

YouTube
Video

DYNAMIC WARM-UP:

01

PICKUP → DROPOFF

Know what today is for before you start.

PICKUP

Bring forward one technique cue from Day 28.

Today’s focus
Peak performance
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 peak performance 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

CANONICAL WEEK BRIEF

Use the week’s purpose and objectives to frame today’s work.

Week 5 source

This briefing is preserved from Competitive Workout Plan page 36.

Inspect week source

WEEK #5

MAIN FOCUS: PEAK PERFORMANCE PHASE (FIGHT READINESS)

Purpose: Achieve peak physical conditioning, sharpen fight skills,

and build the mental edge needed for fight night.

Key Objectives:

Maximize Conditioning: Fine-tune speed, power, and endurance

while tapering training to stay fresh.

Precision & Timing: Focus on sharp, efficient techniques and

fight-specific drills.

Fight Mentality: Develop confidence, composure, and tactical

awareness to execute under pressure.

This phase ensures you're physically primed, mentally locked in, and

ready to perform at your best in the ring.

03

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 Competitive Workout Plan. Spelling and phrasing are preserved so the PDF remains authoritative.

Inspect source
  1. 01

    SOURCE SECTION

    BOXING WORKOUT #21

  2. 02

    SOURCE SECTION

    # 1

    DYNAMIC WARM-UP:

    Lead video shown above
  3. 03

    SOURCE SECTION

    # 2

    SHADOW BOXING

    GO FOR 3 ROUNDS OF 3 MINUTES WITH 1 MINUTE OF REST IN BETWEEN OF

    LIMITED FREESTYLE SHADOW BOXING:

    USE ONLY THE LEAD HAND. 1ROUND OF 3MINUTES

    USE ONLY THE REAR HAND. 1ROUND OF 3MINUTES

    Video

    USE ONLY THE REAR HAND. 1ROUND OF 3MINUTES

    FREESTYLE WORK WITH FOCUS ON COMBOS. 1ROUND OF 3MINUTES

    5 BURPEES; 20 JUMPING JACKS

    Video

    5 BURPEES; 20 JUMPING JACKS

  4. 04

    SOURCE SECTION

    # 3

    BAG WORK

    3 ROUNDS OF 3 MINUTES WITH 1 MINUTE OF REST IN BETWEEN OF

    Video

    3 ROUNDS OF 3 MINUTES WITH 1 MINUTE OF REST IN BETWEEN OF

    FREESTYLE BAG WORK BOXING IMITATING A REAL FIGHT:

    LEARNING THE OPPONENT AND SETTING TRAPS

    ESTABLISHING DOMINANCE AND UTILASING THE TRAPS

    GIVING EVERYTHING YOU HAVE GOT

  5. 05

    SOURCE SECTION

    # 4

    FINISHER

    1 SET OF 50% OF MAX REPS: PUSH-UPS, SQUATS, BALANCED TUCKS , PULL-UPS

    Video

    1 SET OF 50% OF MAX REPS: PUSH-UPS, SQUATS, BALANCED TUCKS , PULL-UPS

    Video

    1 SET OF 50% OF MAX REPS: PUSH-UPS, SQUATS, BALANCED TUCKS , PULL-UPS

    Video

    1 SET OF 50% OF MAX REPS: PUSH-UPS, SQUATS, BALANCED TUCKS , PULL-UPS

    Video

    1 SET OF 50% OF MAX REPS: PUSH-UPS, SQUATS, BALANCED TUCKS , PULL-UPS

    1 SET OF 6-8 REPS: CLAP PUSH-UP, SQUAT JUMPS, HANGING LEG RAISES

    Video

    1 SET OF 6-8 REPS: CLAP PUSH-UP, SQUAT JUMPS, HANGING LEG RAISES

    Video

    1 SET OF 6-8 REPS: CLAP PUSH-UP, SQUAT JUMPS, HANGING LEG RAISES

    Video

    1 SET OF 6-8 REPS: CLAP PUSH-UP, SQUAT JUMPS, HANGING LEG RAISES

  6. 06

    SOURCE SECTION

    # 5

    COOL-DOWN

    Video

    COOL-DOWN

  7. 07

    SOURCE SECTION

    Precision beats power,

    timing beats speed

  8. 08

    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!

04

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.