Preview · Thursday · Tuesday, 8 Sept 2026 · 3:14 PM IST
Boxing engine · bag + conditioner
Skill first. Rounds second. You leave with a jab that still exists under fatigue — not a random bag-thrash. Hands up. Breath.
How to handle weight
Unloaded on the bag unless a med-ball round is written. Rounds should look like round one even at round six. If the jab disappears, the power round is over. Conditioning pieces are repeatable — not a death set.
Caution
Wraps on. Shared floor — give the bag space. Bent wrist on a hook is how you eat a week off. Dizzy or ringing ears: sit, water, end the round. Do not smash a bag to make up for a missed gym day.
If you are wrecked: Shadow + 4 easy rounds + core. Skip the burpee wave.
0/9 movements ticked this week
Skip + shadow
Find the rhythm before you hit anything.
- Jump Rope
3 × 60s
Rest 0:20
LoadSingles. Last skip is still easy.
CautionQuiet feet. Trip = reset, not panic-speed.
- Shadow Boxing
3 × 90s
Rest 0:30
LoadEmpty hands. Jab, cross, hook, guard. Light on the feet.
CautionChin tucked. Do not hyperextend the cross. Give yourself room on this floor.
- High Knees
2 × 30s
Rest 0:20
LoadCrisp, not a sprint.
CautionLand under the body. Arms pump, they do not flail.
Rounds
Six honest rounds. Skill stays when you breathe.
- Boxing Bag Round
6 × 2 min on / 1 min off
Rest 1:00
LoadRounds 1–2 technique. 3–4 combos. 5–6 controlled power. Hands back to guard every time.
CautionWraps. Wrist straight. Do not thrash. If the jab dies, you are done even if the clock is not.
No bag free? Battle ropes 6 × 40s waves, same rest.
- Battle Ropes
4 × 40s
Rest 0:40
LoadAlternating waves you can keep to 40s. Not 10s of chaos.
CautionAthletic stance. Do not yank the low back into the waves.
Optional if you already did six bag rounds. Use when the bag is occupied.
- Mountain Climber
3 × 30s
Rest 0:30
LoadPlank shape. Slow enough that the hips stay quiet.
CautionDo not pike. This is a brace, not a race.
Core close
Hanging if the bars are free. Floor if not.
- Hanging Knee Raise
3 × 8–12
Rest 0:45
LoadPacked hang. Knees to hips without a swing.
CautionNo kip. Lower slow. Floor lying raises if the bar is busy.
- Russian Twist
3 × 16
Rest 0:30
LoadBodyweight or a light plate. Touch the floor each side.
CautionDo not yank the lumbar. Feet down if the back rounds.
- Burpee
2 × 6–8
Rest 0:45
LoadStep-back allowed. Chest to floor, stand tall.
CautionSkip if the low back already worked. This is a closer, not a test.
If you cannot make the floor
Shadow boxing 6 × 2 min, jump-rope 8 × 45s, burpees 5-4-3-2-1, plank 3 × 30s. Living room, shoes on.
Tomorrow
Upper 2 · incline, row, arms
Friday is upper accessories on the gym floor. Shoulders need to still press.
Preview Friday