Cardio Nightmare: Extreme Boxing Fitness Drill

This Drill focuses on good quality cardiovascular endurance and the good ol’ fashioned “gut check.”

I love this workout. This is as close to throwing up as I have come from any workout since 2009, during one of my fights.  It is not the first round that makes you tired – it is the second round that does you in.  You must beat your first-round score to be successful at this drill.

Warm-Up

Warm-up with three or four rounds of heavy bag, double end bag, speed bag, shadow boxing, or shadow boxing with 2lb or 3lb dumbbells.

Equipment Needed

• 1 Jump Rope
• 1 Medicine Ball (12lb-15lb)

The Boxing Workout:  Cardio Nightmare

1.   20 double-unders (two revolutions of the rope for every jump)
2.   5 push-ups
3.   10 wall-balls (A full squat with a 15-pound medicine ball which you throw against the wall and catch, immediately doing another squat)

Repeat This As Many Rounds As Possible (AMRAP) For 6 minutes

** Rest for 3 to 4 minutes **

Second Round: Do This again and surpass the number of times you completed the above workout. If you were able to do the above revolution 4 times – Go for 5 times.

Repeat:

4.   20 double-unders (two revolutions of the jump rope for every jump)
5.   5 push-ups
6.   10 wall-balls (A full squat with a 15-pound medicine ball which you throw against the wall and catch, immediately doing another squat)

Repeat This As Many Rounds As Possible (AMRAP) For 6 minutes.

Watch This Video If You Do Not Know How To Do A Double-Under