Boxing WOD: Cardio Nightmare

I love this workout. This is as close to throwing up as I have come from any workout since 2009 during one of my fights.

The boxing part, you can do your own rounds. Warm up with three or four rounds of heavy bag, double end bag, speed bag, shadowboxing… Shadowboxing with dumbbells- whatever.

Then do the following:

20 double-unders (two revolutions of the jump rope for every jump)
5 push-ups
10 wall-balls (A full squat with a 15 pound medicine ball which you throw against the wall and catch, immediately doing another squat)

As Many Rounds As Possible (AMRAP):
For 6 minutes

Rest for 3 to 4 minutes and then do it again

What?? That’s right!!

Rest for three or four minutes and then do it again – as many rounds as possible in six minutes

I really thought that I was not going to be able to do as many sets as I did in the first round but I was able to do three per round… A total of six.

My double unders were very quick and easy during the second set but I was exhausted by then.

In total, it doesn’t seem like it is very difficult but if you do not have your breathing down for the double unders, it’s very similar to a boxing match in that you have a mouthpiece and you’re not breathing properly and therefore your muscles become exhausted from a lack of oxygen.

I loved it!!

extreme boxing

boxing workout

wall ball workou


One thought on “Boxing WOD: Cardio Nightmare”

  1. New record holder for the workout of the day post that on Wednesday. It blew away everyone including me with his rapid jump rope double unders.

    Klint was able to do or complete 4 revolutions +2/3 into the fifth rotation +5 wall balls. He missed doing five complete revolution by five wall balls

    A former CrossFitter- Klint, you rocked it out!!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s