Rai BoxingRai Boxing

What’s inside

Every plan and workout,
before you sign up

Rai Boxing builds your week around your level, your kit and your goals. This is all of it, so you know what you are joining.

Create an accountSee the workouts

Your plan

Three levels, four blocks

Everybody starts at Foundation. A short assessment places you, and the drills you get open up as you move up.

Each level is trained in blocks, each about something:

  1. 1FoundationFootwork and the jab, until they hold up without thinking about them.Foundation · works on footwork, jab
  2. 2Technical developmentThe rest of the punches, and linking them without falling apart.Build · works on punching, combinations, defence
  3. 3ApplicationMaking it work under pressure and fatigue, not just in the mirror.Challenge · works on defence, speed, conditioning
  4. 4SparringRing IQ, which cannot be built alone.Challenge · works on ring iq, defence, combinations

Moving up

8 completed sessions within 6 weeks, and the assessment scoring the block’s areas at its mark. Both, so turning up alone cannot move you and neither can one good test. Sparring also needs a coach in the room.

A training week

Your days, your length

You pick how many days a week (two to six) and how long you have. Each session is a warm-up, rounds that each work on one thing, and a cool-down, with a round clock that calls every change out loud. There are four kinds:

You can also build a plan of your own (two to nine weeks, on the days you choose, aimed at what you want to work on), and create your own workouts and circuits.

The workout library

71 workouts

On top of your plan, any time. Tap one to see its rounds. The drill in each round is picked for you from your level and the kit you own.

Foundation · 27

  • Guard and GoNothing needed9 min · 3 rds

    Guard, stance, movement. Nothing needed.

    1. Warm-up · 2 min
    2. 1 Guard and stance · 1:30 · technical
    3. 2 Movement with the guard up · 1:30 · technical
    4. 3 Jab off the move · 1:30 · working
    5. Cool-down · 1 min
  • First BellNothing needed12 min · 3 rds

    A simple introduction to boxing with changing round goals.

    1. Warm-up · 2 min
    2. 1 Stance, guard, movement · 2 min · technical
    3. 2 Jab and cross · 2 min · technical
    4. 3 Shadowboxing freestyle · 2 min · working
    5. Cool-down · 2 min
  • The First CombinationNothing needed13 min · 3 rds

    Jab, cross, hook: the first combination, built one punch at a time.

    1. Warm-up · 3 min
    2. 1 Jab-cross · 2 min · technical
    3. 2 Cross-hook · 2 min · technical
    4. 3 Jab-cross-hook · 2 min · working
    5. Cool-down · 2 min
  • The Confidence RoundNothing needed14 min · 3 rds

    Freestyle shadowboxing, with a warm-up in front of it and nothing to remember.

    1. Warm-up · 3 min
    2. 1 Loosen up, easy hands · 2 min · technical
    3. 2 Your own boxing · 2:30 · working
    4. 3 Your own boxing, a touch quicker · 2:30 · working
    5. Cool-down · 2 min
  • Move Like a BoxerNothing needed15 min · 5 rds

    A workout built around movement rather than punching volume.

    1. Warm-up · 2 min
    2. 1 Forward and backward steps · 1:30 · technical
    3. 2 Lateral movement · 1:30 · technical
    4. 3 Jab while moving · 1:30 · working
    5. 4 Guard and pivots · 1:30 · technical
    6. 5 Free shadowboxing · 1:30 · working
    7. Cool-down · 2 min
  • Jab BuilderNothing needed16 min · 4 rds

    Build the most important punch in boxing.

    1. Warm-up · 3 min
    2. 1 Single jab · 2 min · technical
    3. 2 Jab, step back · 2 min · technical
    4. 3 Jab-cross · 2 min · working
    5. 4 Free boxing · 2 min · working
    6. Cool-down · 2 min
  • Twenty minute bagHeavy bag19 min · 3 rds
    1. Warm-up · 4 min
    2. 1 Range and entry · 3 min · technical
    3. 2 Straight punches · 3 min · working
    4. 3 Output finisher · 3 min · all out · hard and easy, 30 seconds each
    5. Cool-down · 4 min
  • Twenty minute first sessionNothing needed19 min · 4 rds
    1. Warm-up · 4 min
    2. 1 Finding your stance · 2 min · technical
    3. 2 First steps · 2 min · technical
    4. 3 The jab · 2 min · technical
    5. 4 Putting it together · 2 min · working
    6. Cool-down · 4 min
  • Twenty minute padsPads · with a partner19 min · 3 rds
    1. Warm-up · 4 min
    2. 1 Single punches · 3 min · technical
    3. 2 Combinations called · 3 min · working
    4. 3 Pressure finish · 3 min · all out · build, push, ease off
    5. Cool-down · 4 min
  • Twenty minute rope and floorSkipping rope19 min · 3 rds
    1. Warm-up · 4 min
    2. 1 Rope rhythm · 3 min · working
    3. 2 Rope speed intervals · 3 min · all out · hard and easy, 30 seconds each
    4. 3 Floor conditioning · 3 min · working · hard and easy, 30 seconds each
    5. Cool-down · 4 min
  • Twenty minute techniqueNothing needed19 min · 3 rds
    1. Warm-up · 4 min
    2. 1 Stance and guard · 3 min · technical
    3. 2 Lead hand only · 3 min · technical
    4. 3 Open shadow round · 3 min · working
    5. Cool-down · 4 min
  • Boxer Basics CircuitNothing needed21 min · 4 rds

    Introduces boxing and basic strength endurance.

    1. Warm-up · 3 min
    2. 1 Boxing and legs · 3 min · working · a circuit
    3. 2 Boxing and legs · 3 min · working · a circuit
    4. 3 Boxing and legs · 3 min · working · a circuit
    5. 4 Boxing and legs · 3 min · working · a circuit
    6. Cool-down · 3 min
  • Stance and fundamental jabNothing needed21 min · 3 rds

    Where every session starts: a stance you can move in and a jab you can trust.

    1. Warm-up · 5 min
    2. 1 Stance, then step and slide forward and back, shadow · 3 min · technical
    3. 2 Single jab, full extension, on the bag or shadow · 3 min · technical
    4. 3 Step-in jab, foot and hand land together · 3 min · working
    5. Cool-down · 5 min
  • The one-two masterclassNothing needed21 min · 3 rds

    Jab and cross, built one at a time and then put together.

    1. Warm-up · 5 min
    2. 1 Jab then cross, slow, checking the form · 3 min · technical
    3. 2 One-two on the bag or shadow, turn the hips on the cross · 3 min · working
    4. 3 Double jab then cross, keep the rhythm going · 3 min · working
    5. Cool-down · 5 min
  • Basic footwork and distanceNothing needed21 min · 3 rds

    Moving without crossing your feet, and knowing how far away you are.

    1. Warm-up · 5 min
    2. 1 Step and slide left and right, shadow · 3 min · technical
    3. 2 In and out with a single jab · 3 min · working
    4. 3 Free shadow boxing, jabs and feet only · 3 min · working
    5. Cool-down · 5 min
  • Beginner cardio and punchingNothing needed21 min · 3 rds

    Punching mixed with simple bodyweight work. Nothing fancy, everything moving.

    1. Warm-up · 5 min
    2. 1 One-twos, then jumping jacks · 3 min · working · a circuit
    3. 2 Fast one-twos, then squats · 3 min · working · a circuit
    4. 3 Shadow boxing, then hold a plank · 3 min · working · a circuit
    5. Cool-down · 5 min
  • Defence 101: slippingNothing needed21 min · 3 rds

    Getting your head off the line, then answering from where it lands.

    1. Warm-up · 5 min
    2. 1 Slip left and right in front of the mirror · 3 min · technical
    3. 2 Slip outside, then cross · 3 min · working
    4. 3 Jab, slip, cross on the bag or shadow · 3 min · working
    5. Cool-down · 5 min
  • Body shot fundamentalsNothing needed21 min · 3 rds

    Going downstairs: bend the knees, not the back.

    1. Warm-up · 5 min
    2. 1 Level change, then jab to the body · 3 min · technical
    3. 2 Straight cross to the body · 3 min · working
    4. 3 Jab high, cross low, on the bag or shadow · 3 min · working
    5. Cool-down · 5 min
  • Core and punch enduranceNothing needed21 min · 3 rds

    Thirty seconds of punching, thirty seconds of something that hurts, three times a round.

    1. Warm-up · 5 min
    2. 1 One-twos and mountain climbers · 3 min · working · a circuit
    3. 2 Body punches and bicycle crunches · 3 min · working · a circuit
    4. 3 Fast shadow boxing and high knees · 3 min · all out · a circuit
    5. Cool-down · 5 min
  • Introduction to hooksNothing needed21 min · 3 rds

    The lead hook, from the foot up, then in a combination.

    1. Warm-up · 5 min
    2. 1 Lead hook mechanics, pivot the lead foot · 3 min · technical
    3. 2 Jab then lead hook · 3 min · working
    4. 3 One-two-three on the bag or shadow · 3 min · working
    5. Cool-down · 5 min
  • Light aerobic box conditioningNothing needed21 min · 3 rds

    Every minute on the minute: do the work, rest what is left of the minute.

    1. Warm-up · 5 min
    2. 1 Fifteen press-ups every minute · 3 min · working · a circuit
    3. 2 Twenty squats every minute · 3 min · working · a circuit
    4. 3 Forty-five seconds of skipping or fast feet, fifteen off · 3 min · working · a circuit
    5. Cool-down · 5 min
  • Beginner head movement and hooksNothing needed21 min · 3 rds

    Roll under, come up with the hook.

    1. Warm-up · 5 min
    2. 1 Roll left and roll right, under a rope or a line · 3 min · technical
    3. 2 Roll left, then lead hook to the head · 3 min · working
    4. 3 One-two, roll right, cross · 3 min · working
    5. Cool-down · 5 min
  • Five rounds: jab to hookNothing needed23 min · 5 rds

    Five three-minute rounds of shadow boxing with no kit. The double jab with head movement, your own combinations thrown and then doubled, the lead hook as a finisher, footwork with fast hands, and hook-slip-hook to close. Three of the rounds end on a sprint.

    1. Warm-up · 3 min
    2. 1 Double jab and head movement · 3 min · working · a circuit
    3. 2 Your own combinations then doubled · 3 min · working · a circuit
    4. 3 Finish on the hook · 3 min · working · a circuit
    5. 4 Footwork and fast hands · 3 min · working · a circuit
    6. 5 Hook finish with a slip · 3 min · working · a circuit
    7. Cool-down · 2 min
  • Boxing Cardio StarterNothing needed24 min · 4 rds

    A low-impact cardio session that feels like boxing.

    1. Warm-up · 3 min
    2. 1 Light boxing and marching · 4 min · working · a circuit
    3. 2 Light boxing and marching · 4 min · working · a circuit
    4. 3 Light boxing and marching · 4 min · working · a circuit
    5. 4 Light boxing and marching · 4 min · working · a circuit
    6. Cool-down · 3 min
  • Thirty minute defenceNothing needed29 min · 5 rds
    1. Warm-up · 5 min
    2. 1 Guard and shape · 3 min · technical
    3. 2 Defending straight punches · 3 min · technical
    4. 3 Defending hooks and body · 3 min · technical
    5. 4 Defend and answer · 3 min · working
    6. 5 Moving while defending · 3 min · working
    7. Cool-down · 5 min
  • Thirty minute mixed skillsNothing needed29 min · 5 rds
    1. Warm-up · 5 min
    2. 1 Stance and movement · 3 min · technical
    3. 2 Footwork under pace · 3 min · working
    4. 3 Punch technique · 3 min · technical
    5. 4 Combinations · 3 min · working
    6. 5 Open round · 3 min · working
    7. Cool-down · 5 min
  • Thirty minute padsPads · with a partner29 min · 5 rds
    1. Warm-up · 5 min
    2. 1 Single punches and reset · 3 min · technical
    3. 2 Two and three punch combinations · 3 min · working
    4. 3 Moving with the holder · 3 min · working
    5. 4 Defend and counter · 3 min · working
    6. 5 Pressure finish · 3 min · all out · build, push, ease off
    7. Cool-down · 5 min

Build · 28

  • Boxing PyramidNothing needed18 min · 7 rds

    Changing work intervals: up the pyramid and back down.

    1. Warm-up · 4 min
    2. 1 Thirty on · 30s · all out
    3. 2 A minute on · 1 min · working
    4. 3 Ninety on · 1:30 · working
    5. 4 Two minutes on · 2 min · working
    6. 5 Ninety on · 1:30 · working
    7. 6 A minute on · 1 min · all out
    8. 7 Thirty on · 30s · all out
    9. Cool-down · 2 min
  • Core for BoxersNothing needed18 min · 4 rds

    Trunk endurance, with boxing between the sets.

    1. Warm-up · 3 min
    2. 1 Trunk and boxing · 2:30 · working · a circuit
    3. 2 Trunk and boxing · 2:30 · working · a circuit
    4. 3 Trunk and boxing · 2:30 · working · a circuit
    5. 4 Trunk and boxing · 2:30 · working · a circuit
    6. Cool-down · 3 min
  • Twenty minute conditioningNothing needed19 min · 3 rds
    1. Warm-up · 4 min
    2. 1 Movement and output · 3 min · working · hard and easy, 30 seconds each
    3. 2 Explosive intervals · 3 min · all out · hard and easy, 30 seconds each
    4. 3 Punch output under fatigue · 3 min · all out · hard and easy, 30 seconds each
    5. Cool-down · 4 min
  • Combinations and angle changeNothing needed25 min · 4 rds

    Every combination ends with a step or a pivot. Never stay where you just punched.

    1. Warm-up · 5 min
    2. 1 One-two-three, then pivot outside · 3 min · working
    3. 2 One-two body then head, then step to an angle · 3 min · working
    4. 3 Double jab, cross, lead hook, pivot · 3 min · working
    5. 4 Free shadow boxing, a pivot after every combination · 3 min · working
    6. Cool-down · 5 min
  • Counter-punching foundationsNothing needed25 min · 4 rds

    Make them miss, make them pay.

    1. Warm-up · 5 min
    2. 1 Slip left, lead uppercut, cross · 3 min · technical
    3. 2 Parry the jab, then jab and cross back · 3 min · working
    4. 3 Catch the body shot, lead hook to the liver · 3 min · working
    5. 4 Defence and counter, flowing, on the bag or shadow · 3 min · working
    6. Cool-down · 5 min
  • HIIT fight staminaHeavy bag25 min · 4 rds

    A heavy bag workout. Forty-five seconds on the bag, fifteen on the floor, and the last round is three minutes without stopping.

    1. Warm-up · 5 min
    2. 1 Bag, max effort, then burpees · 3 min · all out · a circuit
    3. 2 Bag work with hands high, then sprawls · 3 min · all out · a circuit
    4. 3 Fast feet round the bag, then plyo press-ups · 3 min · all out · a circuit
    5. 4 Three minutes on the bag, no stopping · 3 min · all out
    6. Cool-down · 5 min
  • Ring cutting and controlNothing needed25 min · 4 rds

    Take the space away, then make them pay for the corner.

    1. Warm-up · 5 min
    2. 1 Lateral shuffles and cutting the ring off · 3 min · working
    3. 2 Trap them on the ropes: one-two to the body, hook to the head · 3 min · working
    4. 3 Feint the jab, step in, double hook · 3 min · working
    5. 4 Ring pressure on the bag or shadow · 3 min · working
    6. Cool-down · 5 min
  • The inside fighterNothing needed25 min · 4 rds

    Phone-box boxing: high guard, short shots, get out clean.

    1. Warm-up · 5 min
    2. 1 High guard, closing the distance · 3 min · technical
    3. 2 Inside uppercuts and hooks: lead uppercut, rear hook · 3 min · working
    4. 3 Break, short uppercut, pivot out · 3 min · working
    5. 4 Inside fighting on the bag or shadow, elbows tight · 3 min · working
    6. Cool-down · 5 min
  • Pure explosive conditioningNothing needed25 min · 4 rds

    No punches. Thirty on, thirty off, and a plank to finish.

    1. Warm-up · 5 min
    2. 1 Skipping, double unders if you have them · 3 min · all out · a circuit
    3. 2 Burpee to high-knee jump · 3 min · all out · a circuit
    4. 3 Mountain climbers and Russian twists · 3 min · working · a circuit
    5. 4 Plank with shoulder taps, three minutes · 3 min · working
    6. Cool-down · 5 min
  • High-volume speed pyramidsNothing needed25 min · 4 rds

    Hands as fast as they go, feet to match.

    1. Warm-up · 5 min
    2. 1 Ten fast straight punches, ten high knees, repeat · 3 min · working · a circuit
    3. 2 Speed and timing, on the bag or shadow · 3 min · working
    4. 3 Fast feet, then a four-punch combination · 3 min · working
    5. 4 One-two, one-two, speed burnout · 3 min · all out · build, push, ease off
    6. Cool-down · 5 min
  • Upper body power and defenceNothing needed25 min · 4 rds

    A minute of pushing, two minutes of hitting, every round.

    1. Warm-up · 5 min
    2. 1 Press-ups, then power hooks · 3 min · working · a circuit
    3. 2 Squat to press, then uppercut combinations · 3 min · working · a circuit
    4. 3 Jump squats, then slip and counter · 3 min · working · a circuit
    5. 4 Shadow boxing, arms heavy, keep the hands up · 3 min · working
    6. Cool-down · 5 min
  • Tactical feints and trapsNothing needed25 min · 4 rds

    Sell it before you throw it.

    1. Warm-up · 5 min
    2. 1 Hand feint, then jab · 3 min · technical
    3. 2 Level-change feint, then overhand · 3 min · working
    4. 3 Foot feint, then step-in one-two · 3 min · working
    5. 4 Feints mixed freely into three-punch combinations · 3 min · working
    6. Cool-down · 5 min
  • Four-round simulationNothing needed25 min · 4 rds

    Four rounds at fight pace, each with its own job.

    1. Warm-up · 5 min
    2. 1 Out-boxing: jabs, distance, in and out · 3 min · working
    3. 2 Mid-range exchanges: one-two-three, roll, counter · 3 min · working
    4. 3 Inside: hooks, uppercuts, body shots · 3 min · working
    5. 4 Championship round: everything you have · 3 min · all out
    6. Cool-down · 5 min
  • Fight EngineNothing needed25 min · 8 rds

    Three minutes of boxing, a minute of conditioning, a short rest. Four times.

    1. Warm-up · 4 min
    2. 1 Boxing · 3 min · working
    3. 2 Conditioning minute · 1 min · all out
    4. 3 Boxing · 3 min · working
    5. 4 Conditioning minute · 1 min · all out
    6. 5 Boxing · 3 min · working
    7. 6 Conditioning minute · 1 min · all out
    8. 7 Boxing · 3 min · working
    9. 8 Conditioning minute · 1 min · all out
    10. Cool-down · 3 min
  • Footwork and FireNothing needed25 min · 5 rds

    Footwork rounds and combination rounds, alternating.

    1. Warm-up · 4 min
    2. 1 Footwork · 3 min · technical
    3. 2 Combinations · 3 min · working
    4. 3 Footwork under pace · 3 min · working
    5. 4 Combinations under pace · 3 min · all out
    6. 5 Freestyle, feet first · 3 min · working
    7. Cool-down · 3 min
  • Defence FirstNothing needed26 min · 5 rds

    Five rounds of defensive boxing, ending with counters.

    1. Warm-up · 4 min
    2. 1 Jab and slip · 3 min · technical
    3. 2 Jab-cross, roll · 3 min · working
    4. 3 Block and counter · 3 min · working
    5. 4 Step away and re-enter · 3 min · working
    6. 5 Freestyle defence and counters · 3 min · working
    7. Cool-down · 3 min
  • Counter PuncherNothing needed26 min · 5 rds

    Defence and counters, called.

    1. Warm-up · 4 min
    2. 1 Slip and counter · 3 min · technical
    3. 2 Roll and counter · 3 min · working
    4. 3 Called round · 3 min · working · combinations called out
    5. 4 Step out and counter · 3 min · working
    6. 5 Called round · 3 min · working · combinations called out
    7. Cool-down · 3 min
  • Boxing HIIT MixNothing needed29 min · 6 rds

    Boxing and fast feet, boxing and squats. A low-impact option for every burst.

    1. Warm-up · 4 min
    2. 1 Boxing and bursts · 3 min · all out · a circuit
    3. 2 Boxing and bursts · 3 min · all out · a circuit
    4. 3 Boxing and bursts · 3 min · all out · a circuit
    5. 4 Boxing and bursts · 3 min · all out · a circuit
    6. 5 Boxing and bursts · 3 min · all out · a circuit
    7. 6 Boxing and bursts · 3 min · all out · a circuit
    8. Cool-down · 2 min
  • The Pace ChangerNothing needed29 min · 6 rds

    Six rounds that change pace every thirty seconds.

    1. Warm-up · 4 min
    2. 1 Change the pace · 3 min · working · a circuit
    3. 2 Change the pace · 3 min · working · a circuit
    4. 3 Change the pace · 3 min · working · a circuit
    5. 4 Change the pace · 3 min · working · a circuit
    6. 5 Change the pace · 3 min · working · a circuit
    7. 6 Change the pace · 3 min · working · a circuit
    8. Cool-down · 3 min
  • Thirty minute bag intervalsHeavy bag29 min · 5 rds
    1. Warm-up · 5 min
    2. 1 Range and timing · 3 min · technical
    3. 2 Straights on the move · 3 min · working
    4. 3 All out and relaxed · 3 min · all out · hard and easy, 30 seconds each
    5. 4 Angles after the shot · 3 min · working
    6. 5 Output finisher · 3 min · all out · hard and easy, 30 seconds each
    7. Cool-down · 5 min
  • Thirty minute conditioningNothing needed29 min · 5 rds
    1. Warm-up · 5 min
    2. 1 Movement warm round · 3 min · working
    3. 2 Explosive intervals · 3 min · all out · hard and easy, 30 seconds each
    4. 3 Punch output · 3 min · all out · hard and easy, 30 seconds each
    5. 4 Core and rotation · 3 min · working
    6. 5 Finisher · 3 min · all out · build, push, ease off
    7. Cool-down · 5 min
  • Six-Round BoxerNothing needed30 min · 6 rds

    Traditional boxing rounds: six threes, a minute between.

    1. Warm-up · 4 min
    2. 1 Lead hand · 3 min · technical
    3. 2 Combinations · 3 min · working
    4. 3 Footwork and angles · 3 min · working
    5. 4 Body and head · 3 min · working
    6. 5 Defence and counters · 3 min · working
    7. 6 Freestyle · 3 min · all out
    8. Cool-down · 3 min
  • Combination BuilderNothing needed31 min · 6 rds

    Six three-minute rounds, each adding to the last. Bag or shadowboxing.

    1. Warm-up · 4 min
    2. 1 Jab-cross · 3 min · technical
    3. 2 Jab-cross-hook · 3 min · working
    4. 3 Cross-hook-cross · 3 min · working
    5. 4 Hook-cross with footwork · 3 min · working
    6. 5 Body and head combinations · 3 min · working
    7. 6 Freestyle with all combinations · 3 min · all out
    8. Cool-down · 3 min
  • Bag BurnHeavy bag39 min · 8 rds

    Bag endurance. Eight rounds, output rising.

    1. Warm-up · 4 min
    2. 1 Bag, technical · 3 min · technical
    3. 2 Bag, combinations · 3 min · working
    4. 3 Bag, body and head · 3 min · working
    5. 4 Bag, output · 3 min · all out · hard and easy, 30 seconds each
    6. 5 Bag, combinations · 3 min · working
    7. 6 Bag, output · 3 min · all out · hard and easy, 30 seconds each
    8. 7 Bag, freestyle · 3 min · working
    9. 8 Bag, last round · 3 min · all out · build, push, ease off
    10. Cool-down · 3 min
  • Forty minute bag sessionHeavy bag39 min · 7 rds
    1. Warm-up · 6 min
    2. 1 Range and entry · 3 min · technical
    3. 2 Jab only · 3 min · technical
    4. 3 Straight punches · 3 min · working
    5. 4 Hooks and uppercuts · 3 min · working
    6. 5 Combinations with angles · 3 min · working
    7. 6 Speed intervals · 3 min · all out · hard and easy, 30 seconds each
    8. 7 Output finisher · 3 min · all out · hard and easy, 30 seconds each
    9. Cool-down · 6 min
  • Forty minute full sessionNothing needed39 min · 7 rds
    1. Warm-up · 6 min
    2. 1 Stance and guard · 3 min · technical
    3. 2 Footwork all directions · 3 min · technical
    4. 3 Lead hand · 3 min · working
    5. 4 Adding the rear hand · 3 min · working
    6. 5 Combinations · 3 min · working
    7. 6 Defence and counter · 3 min · working
    8. 7 Conditioning finisher · 3 min · all out · hard and easy, 30 seconds each
    9. Cool-down · 6 min
  • Forty minute gym sessionPads · with a partner39 min · 7 rds
    1. Warm-up · 6 min
    2. 1 Rope or shadow warm round · 3 min · working
    3. 2 Shadow technique · 3 min · technical
    4. 3 Pads single punches · 3 min · technical
    5. 4 Pads combinations · 3 min · working
    6. 5 Pads defence and counter · 3 min · working
    7. 6 Partner distance work · 3 min · working
    8. 7 Pressure finish · 3 min · all out · build, push, ease off
    9. Cool-down · 6 min
  • Forty minute weak areasNothing needed39 min · 7 rds
    1. Warm-up · 6 min
    2. 1 Warm technique round · 3 min · technical
    3. 2 Weakest area · 3 min · technical
    4. 3 Weakest area again · 3 min · working
    5. 4 Second weakest area · 3 min · technical
    6. 5 Second weakest again · 3 min · working
    7. 6 Both together · 3 min · working
    8. 7 Conditioning finisher · 3 min · all out · hard and easy, 30 seconds each
    9. Cool-down · 6 min

Challenge · 16

  • Championship pace and volumeHeavy bag27 min · 5 rds

    Five rounds on the bag, thirty seconds between them, and a floor exercise every thirty seconds inside them.

    1. Warm-up · 5 min
    2. 1 Non-stop one-twos; every thirty seconds, five sprawls · 3 min · all out · a circuit
    3. 2 High guard pressure, inside body attack; every thirty seconds, five burpees · 3 min · all out · a circuit
    4. 3 Slip and counter; every thirty seconds, ten jump squats · 3 min · all out · a circuit
    5. 4 Power hooks and uppercuts; every thirty seconds, ten press-ups · 3 min · all out · a circuit
    6. 5 Fast hands sprint to the bell · 3 min · all out
    7. Cool-down · 5 min
  • Pro defence and countersNothing needed27 min · 5 rds

    Defence first, and every defence has a punch on the end of it.

    1. Warm-up · 5 min
    2. 1 Pull back from the jab, cross counter · 3 min · working
    3. 2 Catch and shoot: block the body shot, instant lead hook · 3 min · working
    4. 3 Shoulder roll, then the right hand · 3 min · working
    5. 4 One-two, roll, three-two, pivot, two · 3 min · working
    6. 5 Free shadow boxing, counter-punching only · 3 min · working
    7. Cool-down · 5 min
  • Agility and fast-twitch outputNothing needed27 min · 5 rds

    Feet, reactions and explosive hands, then a rope burnout.

    1. Warm-up · 5 min
    2. 1 Fast feet, sprint to the bag, ten fast punches, four times · 3 min · all out · a circuit
    3. 2 Reaction drill, then an explosive one-two-three · 3 min · all out
    4. 3 Continuous rhythm on the bag, high speed · 3 min · all out
    5. 4 Plyo press-ups, then power shots on the bag · 3 min · all out · a circuit
    6. 5 Skipping burnout, double unders if you have them · 3 min · all out
    7. Cool-down · 5 min
  • Angle destructionNothing needed27 min · 5 rds

    Win the outside foot, then punish from the angle. Southpaw or orthodox, the rule is the same.

    1. Warm-up · 5 min
    2. 1 Outside foot position, step by step · 3 min · technical
    3. 2 Step outside the lead foot, rear overhand · 3 min · working
    4. 3 Pivot away from the power hand, check hook · 3 min · working
    5. 4 Switch stance and throw the one-two · 3 min · working
    6. 5 Full round, changing the angle after every shot · 3 min · working
    7. Cool-down · 5 min
  • Pressure fighterHeavy bag27 min · 5 rds

    Walk forward for five rounds. The bag does not get a break and neither do you.

    1. Warm-up · 5 min
    2. 1 Forward pressure, continuous body hooks · 3 min · all out
    3. 2 Head on the chest: uppercut, hook, uppercut · 3 min · working
    4. 3 Cut the ring off, pin them, six-punch combination · 3 min · working
    5. 4 High guard, absorb, then a three-punch burst · 3 min · working
    6. 5 Total pressure on the bag to the bell · 3 min · all out
    7. Cool-down · 5 min
  • Distance masterNothing needed27 min · 5 rds

    Slick out-boxing: long jab, check hook, never stationary.

    1. Warm-up · 5 min
    2. 1 Long-range jab, in and out · 3 min · working
    3. 2 Check hook while pivoting off the line · 3 min · working
    4. 3 Pawing jab, lead-hand control, set up the cross · 3 min · working
    5. 4 Pull counter, then escape sideways · 3 min · working
    6. 5 Out-boxing round, zero time standing still · 3 min · working
    7. Cool-down · 5 min
  • Anaerobic thresholdHeavy bag27 min · 5 rds

    Fifteen seconds all out, fifteen easy, for three minutes, five times.

    1. Warm-up · 5 min
    2. 1 Bag sprint, then jog it out · 3 min · all out · a circuit
    3. 2 Power hooks, then easy bag work · 3 min · all out · a circuit
    4. 3 Sprawls, then straight punches · 3 min · all out · a circuit
    5. 4 Skipping fast, then a basic bounce · 3 min · all out · a circuit
    6. 5 Three minutes of speed punching, no rest · 3 min · all out
    7. Cool-down · 5 min
  • Ring IQ chess matchNothing needed27 min · 5 rds

    Rhythm, bait, cadence, the centre of the ring. Boxing with the head.

    1. Warm-up · 5 min
    2. 1 Feint-heavy round: set a rhythm, then break it · 3 min · working
    3. 2 Bait: leave the head open, slip, counter · 3 min · working
    4. 3 Change the cadence: slow jabs, then an explosive cross · 3 min · working
    5. 4 Hold the centre of the ring, trap them on the edge · 3 min · working
    6. 5 Everything together, shadow or bag · 3 min · working
    7. Cool-down · 5 min
  • Iron manNothing needed28 min · 6 rds

    Eighteen minutes, six blocks, no rest between them. Finish it.

    1. Warm-up · 5 min
    2. 1 Skipping, high cadence · 3 min · all out
    3. 2 Power combinations on the bag or shadow · 3 min · all out
    4. 3 Press-ups, squats, mountain climbers · 3 min · all out · a circuit
    5. 4 Speed punches and footwork · 3 min · all out
    6. 5 Core burnout: plank, sit-ups, twists · 3 min · all out · a circuit
    7. 6 Max-effort shadow boxing to the end · 3 min · all out
    8. Cool-down · 5 min
  • Explosive BoxingNothing needed34 min · 10 rds

    Ten two-minute rounds of bursts and control. Clean technique, not maximum force.

    1. Warm-up · 4 min
    2. 1 Burst and control · 2 min · all out · a circuit
    3. 2 Burst and control · 2 min · all out · a circuit
    4. 3 Burst and control · 2 min · all out · a circuit
    5. 4 Burst and control · 2 min · all out · a circuit
    6. 5 Burst and control · 2 min · all out · a circuit
    7. 6 Burst and control · 2 min · all out · a circuit
    8. 7 Burst and control · 2 min · all out · a circuit
    9. 8 Burst and control · 2 min · all out · a circuit
    10. 9 Burst and control · 2 min · all out · a circuit
    11. 10 Burst and control · 2 min · all out · a circuit
    12. Cool-down · 3 min
  • Brutal body conditioningNothing needed34 min · 5 rds

    Tabata: twenty seconds on, ten off, eight times a round. Five rounds. No punches.

    1. Warm-up · 5 min
    2. 1 Burpees · 4 min · all out · a circuit
    3. 2 Mountain climbers · 4 min · all out · a circuit
    4. 3 Russian twists · 4 min · all out · a circuit
    5. 4 Squat jumps · 4 min · all out · a circuit
    6. 5 High knees sprint · 4 min · all out · a circuit
    7. Cool-down · 5 min
  • Fight IQNothing needed39 min · 8 rds

    Eight rounds, each a different tactical scenario.

    1. Warm-up · 5 min
    2. 1 Pressure fighter · 3 min · working
    3. 2 Counter puncher · 3 min · working
    4. 3 Long-range boxer · 3 min · working
    5. 4 Body attack · 3 min · working
    6. 5 Southpaw matchup · 3 min · working
    7. 6 Corner escape · 3 min · working
    8. 7 Fatigue management · 3 min · all out
    9. 8 Final tactical round · 3 min · working
    10. Cool-down · 3 min
  • The Pressure CookerNothing needed40 min · 8 rds

    Three minutes of boxing then thirty seconds of conditioning, eight times.

    1. Warm-up · 4 min
    2. 1 Boxing and fast feet · 3:30 · all out · a circuit
    3. 2 Boxing and squats · 3:30 · all out · a circuit
    4. 3 Boxing and skipping · 3:30 · all out · a circuit
    5. 4 Boxing and mountain climbers · 3:30 · all out · a circuit
    6. 5 Boxing and fast feet · 3:30 · all out · a circuit
    7. 6 Boxing and squats · 3:30 · all out · a circuit
    8. 7 Boxing and skipping · 3:30 · all out · a circuit
    9. 8 Boxing and mountain climbers · 3:30 · all out · a circuit
    10. Cool-down · 3 min
  • Championship RoundsNothing needed49 min · 10 rds

    Ten three-minute rounds, ninety seconds after the fifth.

    1. Warm-up · 5 min
    2. 1 Technical combinations · 3 min · technical
    3. 2 Technical combinations · 3 min · technical
    4. 3 Footwork and angles · 3 min · working
    5. 4 Footwork and angles · 3 min · working
    6. 5 Body and head combinations · 3 min · working
    7. 6 Body and head combinations · 3 min · working
    8. 7 High-output intervals · 3 min · all out · hard and easy, 30 seconds each
    9. 8 High-output intervals · 3 min · all out · hard and easy, 30 seconds each
    10. 9 Defence and counters · 3 min · working
    11. 10 Freestyle challenge · 3 min · all out
    12. Cool-down · 4 min
  • 12-Round ClassicNothing needed55 min · 12 rds

    Twelve rounds, a minute between, no gimmicks.

    1. Warm-up · 5 min
    2. 1 Lead hand · 3 min · technical
    3. 2 Footwork · 3 min · technical
    4. 3 Combinations · 3 min · working
    5. 4 Body and head · 3 min · working
    6. 5 Defence · 3 min · working
    7. 6 Called round · 3 min · working · combinations called out
    8. 7 Speed · 3 min · all out
    9. 8 Ring craft · 3 min · working
    10. 9 Combinations under fatigue · 3 min · working
    11. 10 Conditioning · 3 min · all out
    12. 11 Called round · 3 min · working · combinations called out
    13. 12 Freestyle · 3 min · all out
    14. Cool-down · 3 min
  • The Long HaulNothing needed57 min · 12 rds

    Twelve three-minute rounds. Submaximal enough to keep the technique.

    1. Warm-up · 5 min
    2. 1 Technical boxing · 3 min · technical
    3. 2 Technical boxing · 3 min · technical
    4. 3 Technical boxing · 3 min · technical
    5. 4 Mixed combinations · 3 min · working
    6. 5 Mixed combinations · 3 min · working
    7. 6 Mixed combinations · 3 min · working
    8. 7 Boxing and conditioning · 3 min · all out · hard and easy, 30 seconds each
    9. 8 Boxing and conditioning · 3 min · all out · hard and easy, 30 seconds each
    10. 9 Boxing and conditioning · 3 min · all out · hard and easy, 30 seconds each
    11. 10 Sustained boxing · 3 min · working
    12. 11 Sustained boxing · 3 min · working
    13. 12 Controlled final round · 3 min · working
    14. Cool-down · 4 min

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