DAY 32 · WEEK 05 · PEAK PERFORMANCE

Workout #24

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

Boxing workout9 demonstrationsSource page 40

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 31.

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 #24

  2. 02

    SOURCE SECTION

    # 1

    DYNAMIC WARM-UP:

    Lead video shown above
  3. 03

    SOURCE SECTION

    # 2

    SHADOW BOXING

    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 SHADOW BOXING IMITATING A REAL FIGHT:

    LEARNING THE OPPONENT AND SETTING TRAPS

    ESTABLISHING DOMINANCE AND UTILASING THE TRAPS

    GIVING EVERYTHING YOU HAVE GOT

    10 PUSH-UPS; 6 360° JUMPS; 10 JUMP HALF SQUATS WITH PUNCHES

    Video

    10 PUSH-UPS; 6 360° JUMPS; 10 JUMP HALF SQUATS WITH PUNCHES

  4. 04

    SOURCE SECTION

    # 3

    VIRTUAL PAD WORK (5 ROUNDS OF 3 MINUTES)

    Video

    VIRTUAL PAD WORK (5 ROUNDS OF 3 MINUTES)

    SINGLE PUNCHES

    DOUBLE UP ATTACKS

    2 PUNCH COMBOS

    3 COMBOS AFTER A DEFENSIVE MOVE

    PROVACATION - DEFENCE - COMBO

  5. 05

    SOURCE SECTION

    # 4

    FINISHER

    2 SET OF 50% OF MAX REPS: PUSH-UPS, SQUATS,

    Video

    2 SET OF 50% OF MAX REPS: PUSH-UPS, SQUATS,

    Video

    2 SET OF 50% OF MAX REPS: PUSH-UPS, SQUATS,

    BALANCED TUCKS, PULL-UPS

    Video

    BALANCED TUCKS, PULL-UPS

    Video

    BALANCED TUCKS, PULL-UPS

  6. 06

    SOURCE SECTION

    # 5

    COOL-DOWN

    Video

    COOL-DOWN

  7. 07

    SOURCE SECTION

    Train like you’re second,

    fight like you’re first

  8. 08

    SUPPLEMENTAL WORK

    ENDURANCE WORKOUT #5

  9. 09

    SUPPLEMENTAL WORK

    steady state run

    (click and open a Google Doc)

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.