The Boxing Bootcamp Accumulator

This workout builds on the great success of The Dynamic Endurance Workout, adds a little boxing twist and turns it into a self paced workout. I hope your clients enjoy.

Double Up Circuit

Goals: Crosstraining, HIT

Time: 45-60 minutes

Equipment: Cones, Mats, Boxing Gear

Warm Up

Start off with some dynamic movements and then go on to the drill below.

In pairs (one boxing, one resting and holding pads), complete this ladder drill:

• 80 straight punches, 20 boxing switches, run out 20m, 4 squats and run back
• 60 straight punches, 20 boxing switches, run out 20m, 3 squats and run back
• 40 straight punches, 20 boxing switches, run out 20m, 2 squats and run back
• 20 straight punches, 20 boxing switches, run out 20m, 1 squats and run back

Swap roles and repeat.

Boxing switches – switch quickly from natural stance to south paw and back.

Accumulator Drill

This drill gets gradually more and more difficult as clients progress through the rounds.

In Round 1 clients do just execise number 1. In Round 2 clients do exercises number 1 and 2, round 3 numbers 1, 2 and 3 and so on.

After a round is completed, pairs should run out to cone 20m away and back before starting the next round.

Allow 10-15 minutes for clients to get as far as they can through the accumulator before stopping for a break and swapping roles. Challenge your fittest clients to get through all six rounds in this time.

Exercises:

The exercises with a rep range can be varied for different fitness levels.

1. 100 straight punches
2. 10 -15 push ups
3. 150 uppercuts
4. 30 – 50 Mountain climbers
5. 100 high punches
6. 15 Toyota jump squats

Cooldown

Stretch

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Image: Official U.S. Navy Imagery

Kyle Wood

Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.