Round 1: Straight Punches Only / Warm-Up Flow & Distance Management

Before you start

• Set an interval timer for 2-minute work rounds with 1-minute rest periods.
• Put on boxing gloves or gel knuckle guards.
• Stand at a comfortable distance from the heavy bag maintaining a proper boxing stance.

Movement sequence

1. Throw straight punches only (such as single jabs, 1-2 combinations, 1-1-2, or body jabs and body crosses).
2. Keep intensity at 50% to 75%—do not go flat out or 100% speed on the first round.
3. Maintain a relaxed, moving rhythm around or in front of the bag without rushing.

Key points

• Are you throwing only straight punches (jabs and crosses, head or body)?
• Is your intensity kept at a moderate 50%-75% pace?
• Are you staying relaxed and moving rather than tensing up?

Common mistakes

Going 100% full speed and burning out on the very first round. Throwing hooks or uppercuts when Round 1 is strictly dedicated to straight punches.

Practice notes

Use this round to find your range and get loose. Practice mixing target levels by dropping the jab or cross down to the body.