Drill detail
Boxing ConditioningChampionship Pads
Mixed fight 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: movement and technique. Minute 2: hard combinations. Minute 3: pressure work.
Coach cues
Each phase should look different.
Common mistakes
Going hard from the opening bell.
Progression
Multiple rounds.
Regression
40-second phases.
Coach required
No separate coach required