TEN ROUNDS,ONE HOUR.
The format does not change from week to week. What changes is what the coach calls, how long the rest is, and which side of the room you start on.
THE BAG SIDE
Five rounds against a bag that is heavier than it looks. We teach four punches in the first month and then spend the rest of the year making them land properly.
THE FLOOR SIDE
Four rounds of squat, press, hinge and carry with dumbbells and a bench. It is not a separate class bolted on — the patterns are the ones your punches borrow from.
THE LAST ROUND
One rope round to finish, every class, no exceptions. It is the only round where the coach stops talking.
THE HOUR
- 01StanceBAG3:00Feet, guard, and the jab that comes off the front foot.
- 02Squat patternFLOOR3:00Goblet squat, tempo down, stand tall out of the bottom.
- 03Jab, crossBAG3:00Two punches, one turn. The hips do the talking.
- 04PressFLOOR3:00Dumbbell press from the bench, ribs down, elbows honest.
- 05Slip and stepBAG3:00Move off the line, come back on it, punch from where you land.
- 06Hinge and rowFLOOR3:00Deadlift pattern into a row. Slow on the way down.
- 07HookBAG3:00Short arc, closed fist, weight through the pivot.
- 08Carry and coreFLOOR3:00Loaded carry, plank variation, breathe the whole way.
- 09Open roundBAG3:00Everything from tonight, called by the coach, no new combinations.
- 10Rope outROPE3:00Skip until the timer stops, then put the rope back on the hook.
Fifteen minutes before the round timer starts. Wrap up, pick a bag, say hello.
Six minutes on the floor together. Ankles, hips, shoulders, and the first hundred rope turns.
Four minutes flat on the mat. Breathing, hamstrings, and whatever your shoulders are asking for.
The lights are the clock. Cobalt means work, white means the round is over and a coach is coming to you.