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.
PICKUP → DROPOFF
Know what today is for before you start.
PICKUP
Bring forward one technique cue from Day 29.
- 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.
CANONICAL WEEK BRIEF
Use the week’s purpose and objectives to frame today’s work.
This briefing is preserved from Competitive Workout Plan page 36.
Inspect week sourceWEEK #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.
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 #22
- 02
SOURCE SECTION
# 1DYNAMIC WARM-UP:
Lead video shown above - 03
SOURCE SECTION
# 2FIGHTING STANCE: FREESTYLE MOVEMENT WITH FOCUS ON DEFENCE.
FIGHTING STANCE: RESISTED FREESTYLE SHADOW BOXING. 1 ROUND
OF 3 MINUTES
FIGHTING STANCE: RESISTED FREESTYLE SHADOW BOXING. 1 ROUND
OF 3 MINUTES
- 04
SOURCE SECTION
# 3LIGHT SPARRING (3 ROUNDS OF 3 MINUTES)
GO FOR 3 ROUNDS OF TOUCH SPARRING FOCUSING ON SPEED, PRECISION,
TIMING AND IMITATING A REAL FIGHT PACE
- 05
SOURCE SECTION
# 4VESTIBULAR APPARATUS TRAINING
spin left + shadow box. 1 round of 1 minute with 30 seconds of rest
spin right + shadow box. 1 round of 1 minute with 30 seconds of rest
roll + shadow box. 1 round of 1 minute with 30 seconds of rest
- 06
- 07
SOURCE SECTION
You never lose
until you quit!
- 08
SUPPLEMENTAL WORK
LIFT #2 WARM UP:
3 SETS OF 8 REPS EACH EXERCISE
# 1# 22 SETS OF 10 REPS EACH EXERCISE
# 3# 4
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.