Drill detail
Boxing ConditioningRed Line
Anaerobic conditioning
3 × 120 seconds (2 minutes) · 60 seconds (1 minute) rest.
Adjust timer
Activity intervals keep their original timing.
Instructions
15 seconds maximum controlled output. 15 seconds jab and movement. Repeat.
Coach cues
Maximum effort without sacrificing shape.
Common mistakes
Losing stance in the sprint.
Progression
20 seconds hard, 10 recovery.
Regression
10 seconds hard, 20 recovery.
Coach required
No separate coach required