•• Intermediate Conditioning
Shadow Boxing (Combination Rounds)
Why This Matters for Boxing
Full combinations with defense. After warming up with movement rounds, combination rounds add multi-punch sequences and defensive movements between attacks.
How To Do It
- 1Set a timer for 3-minute rounds.
- 2Throw full combinations: 1-2, 1-2-3, etc.
- 3Add defensive movements between combos: slips, rolls, pivots.
- 4Move your feet — don't stand and throw.
- 5Push the pace in the last 30 seconds.
Sets
2
Reps
3 min rounds
Rest
60s
Pro Tips
- Every combo should end with defense.
- Mix up your combinations — don't just throw 1-2 repeatedly.
- Film yourself to check form.