Workouts
Pick a session — the interval timer handles the rounds and rest for you.
First Steps on the Bag
Stance, footwork and jab-only bag rounds. Your first session on the bag.
Defence First
Head movement, slip and parry practice, then shadow boxing.
Foundation Conditioning
Skipping plus a bodyweight circuit. Build the engine.
Combination Builder
Shadow boxing and 1-2-3 combination bag work.
Footwork & Flow
Lateral movement, pivots and angle bag work.
Defence to Attack
Slip and counter, parry and fire, then a combination finish.
High Pressure Sparring Prep
Explosive shadow, high-volume bag, and a conditioning finisher.
Pattern Execution
Pattern drilling in shadow, then patterns into bag combinations.
Conditioning Gauntlet
Skipping, hard bag rounds with short rest, and a bodyweight finisher.
Elite Fight Simulation
Shadow, fight-pace bag rounds, and a conditioning circuit.
Pattern Mastery Session
Pattern drilling and full pattern sequences on the bag.
Mental Edge Session
Visualisation, controlled bag work, and flow-state shadow boxing.