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
- 20 double-unders (two revolutions of the rope for every jump)
- 5 push-ups
- 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:
- 20 double-unders (two revolutions of the jump rope for every jump)
- 5 push-ups
- 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
This drill may not seem difficult at first, but having your breathing down for the double-unders is very important.
I loved it!! Try this cardio nightmare boxing workout and leave your comments or email me personally and tell me how you did. Did you replace one or more of these exercises in the drill? If so, leave a note and let me know what works best in your gym or with your students.
Cardio Nightmare Exercises in Action
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