Drill detail
Boxing ConditioningChampionship Bag Round
Mixed conditioning
3 × 180 seconds (3 minutes) · 60 seconds (1 minute) rest.
Adjust timer
Three-part workout: 40 seconds per activity in a 2-minute round, or the original 60 seconds in a 3-minute round.
Instructions
Minute 1: technical boxing. Minute 2: power combinations. Minute 3: high-volume output.
Coach cues
Each minute has a different purpose.
Common mistakes
Starting too hard.
Progression
Repeat for multiple rounds.
Regression
Use 40-second phases in a 2-minute round.
Coach required
No separate coach required