I love using Boxing Workouts when running a Bootcamp! They’re fun, a great workout, and they allow your participants to pair up and get to know each other! You may have already read about two of my other favourite boxing workouts, the “10, 10, 10” and the “10, 20, 30, 4”; if you liked those, you’ll appreciate the “2 to 20’s” workout.
It involves three rounds of punches that pyramid up and back down paired with shuttle runs. Read the details below!
The “2 to 20’s@ Set Up
First, you’ll pair your participants up. One person will be the “boxer” and put on the gloves; the other person will be the “pad holder” and put on a pair of focus pads. The “boxer” will box for three rounds (four minutes) and then the participants will switch roles with the “boxer” becoming the “pad holder”, and the “pad holder” becoming the “boxer”.
The Rounds
Round 1: 60 seconds
2 straight punches
10m shuttle run
4 straight punches
10m shuttle run
6 straight punches
10m shuttle run
Etc., etc.; (Participants keep accumulating punches for 60 seconds with the goal to reach 20 punches; hence the term “2 to 20”).
20-second break
Round 2: 60 seconds (same person boxing)
20 straight punches
10m shuttle run
18 straight punches
10m shuttle run
16 straight punches
10m shuttle run
Etc., etc.; (Participants keep reducing punches for 60seconds with the goal to reach two punches).
20-second break
Round 3: 60 seconds (same person boxing)
2 uppercut punches
10m shuttle run
4 uppercut punches
10m shuttle run
6 uppercut punches
10m shuttle run
Etc., etc.; (Participants accumulate punches for 60 seconds with the goal to reach 20 punches).
20-second break
Switch
After these three rounds, the participants will have a 60-second break and then switch roles with the “boxer” becoming the “pad holder” and vice versa. Participants will perform this drill again but with their roles reversed.
This ends up being a 10 min “drill”
4 combined minutes of work
1-minute rest (three 20-second breaks)
4 combined minutes of work
1-minute rest (three 20-second breaks)
You can also have some fun switching up the format of this workout. Instead of timing a 60-second rounds, you can set the goal to the number of punches you want completed, regardless of how long it will take them (but encouraging speed).
Example 1
In Round 1, you keep the drill running until the first pair reaches 20 punches (this may take 45 seconds or it may take 1 minute and 45 seconds). Once the first pair reaches 20 punches the whole group stops.
Example 2
In Round 2, you keep the drill running until the first pair reaches two punches (this may take 45 seconds or it may take 1 minute and 45 seconds). Once the first pair reaches two punches the whole group stops.
If you like these type of Boxing Workouts, there are more listed on my Fitness Education Online website. If you’d like further education when it comes to running a successful Bootcamp, you may want to check out our Bootcamp CEC course here !
PS: At Fitness Education Online, we have one of the largest Facebook Groups in the world for Fitness Professionals – the “Fitness Education Online Community”. We have over 15,000 Fitpros joined; everyone is super supportive and we all share tips and ideas. Simply click here to join!
