INSTANT CLASSIC ALERT! This is the official 2021 Workout of the Year (WOY) piggy-backing on the boxing basics and pushup specialization work we did all year. Please take the time to share your post-workout report (PWOR) in the comments section below plus a brief 3-5 sentence testimonial about your progress this year and what you're looking to improve upon in 2022.
Here's how it works:
- Each 3-minute round consists of 1 minute of a pushup (or crawling) variation followed by 2 minutes of a punching combo
- Rest a minute between rounds
- Please reference this legend for punching combos:
1: Jab
2: Cross
3: Lead Hook
4: Rear Hook
H: Head
B: Body
ROUND 1
Downward Dog Variation
1-2 Slow-Mo Level Change Combos
ROUND 2
Bear Crawl Variation
1-2 Multi-Directional Footwork
ROUND 3
Plank to Pushup Transfer Variation
Triple Jab Complex (Jab, Double Jab + Triple Jab)
ROUND 4
Climbers Variation
1-2 Combos
ROUND 5
T-Pushups Variation
1-1-2 Combos
ROUND 6
Slow Tempo Pushups Variation
3-4 Slow-Mo Level-Change Combos
ROUND 7
1.5-Rep or Pulsing Pushups Variation
3-4 Multi-Directional Footwork
ROUND 8
Spider Pushups Variation
Mixed ROM Hooks (Short, Mid + Long-Range)
ROUND 9
Scorpion Pushups Variation
Double Hooks Combos
ROUND 10
Contralateral Pushups Variation
3-5 Hooks to Body, 1 Hook to Head Combos
ROUND 11
Paused Plyo Pushups Variation
1-3 Combos
ROUND 12
Blast-Off Pushups Variation
2-3 Combos
ROUND 13
Piked Pushups Variation
1-2-3 Combos
ROUND 14
Break-Dancer Variation
1-2, Slide + 2-3 Combos
ROUND 15
Changing-Grip Pushups Variation
1-2-3H-3B-3H-2B Combos
Complimentary SECONDS PRO APP interval timers:
2021 WOY TIMER:
https://www.intervaltimer.com/timers/10911728
BJ'S HEAVY BAG WORKOUT FROM HELL TIMER:
https://www.intervaltimer.com/timers/10911729
NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com. This is simply a bonus resource. If you have any questions about using the app, you must contact customer support within the Seconds Pro app. Here's a quick video about how to load the timer onto your phone:
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