The Power of 4 Boxing Workout

Boxing Workouts

This workout covers movement and endurance and will surely tire you out.


Start off with a four minute warm-up, twelve rounds of boxing (four warm up rounds, four movement rounds, and four endurance rounds), and end with a four round EMOM (Every Minute on the Minute).


30s/10s 2x at each of the following for a total of @4 minutes

  1. Jumping Jacks
  2. 4 Skiers 2 plyo lunges
  3. Pop squats
  4. Inchworms

The Rounds

Set 1: Warm up

  1. Jab/Jab/Cross
  2. Jab/Cross/Left Hook/Cross
  3. Cross/Right Uppercut/Left Hook/Cross
  4. Jab/Cross/Jab/Right Hook

Set 2: Movement

  1. Step Left/Left Hook/Cross/Step Right/Right Hook/Left Uppercut
  2. Jab/Cross/Left Hook/
  3. Jab/Cross/Duck->/Left Hook (as you duck)/Cross/Right Uppercut/Left Hook
  4. Jab/Cross/Slip Right/Cross/Hook/Cross/Slip Left/Jab Out

Set 3: Endurance

  1. 10 squats/10 straight punches
  2. Right Hook/Right Uppercut/Left Hook/Jab/Jab/Cross
  3. Jab/Cross/Left Hook/Cross/Right Uppercut/Left Hook/Cross
  4. 5 plyo lunges/5 Cross Left Hook/Cross

The Finisher

Four 1 minute rounds – no breaks.

Odd Minutes

20 KB swings/5 burpees

Even Minutes

10 cleans/5 seesaw presses

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