The Power of 4 Boxing Workout

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

Format

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).

Warmup

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