Drill detail
Boxing ConditioningThe Furnace
Sustained output
3 × 120 seconds (2 minutes) · 60 seconds (1 minute) rest.
Adjust timer
Activity intervals keep their original timing.
Instructions
Cycle continuously through: 20 seconds body punches 20 seconds head combinations 20 seconds straight punches Repeat for the full round.
Coach cues
Keep punch quality consistent across all three sections.
Common mistakes
Allowing the final phase to become sloppy.
Progression
Increase each section to 30 seconds.
Regression
Use 15-second sections.
Coach required
No separate coach required