Curated Action

Round 3: Speed Punching & Tempo Intervals

Boxing

Round 3: Speed Punching & Tempo Intervals is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration2 min 1 sec

Training Details

0:00 / 2:01
Sourceyoutube.com/watch?v=aHScq60oTlM
AuthorYouTube creator

Round 3: Speed Punching & Tempo Intervals

Perform tiered speed punching intervals: 30 seconds at 60% speed, active footwork recovery, 30 seconds at 80% speed, active footwork recovery, finishing with an all-out 30-second 100% max-effort burnout.

Key points

  • Maintain high cadence straight punching with complete arm extension and rapid retraction
  • Exhale continuously with each punch strike to regulate cardiovascular demand
  • Use active footwork recovery intervals to lower heart rate while keeping the guard high

Common mistakes

Short-arming punches or dropping hand height during the final 100% maximum effort phase.

Sets: 1Duration: 2 minRest: 46 secEst. duration: 2 min 1 sec
BoxingSpeed PunchingEnduranceBurnoutIntervalsVideoAuto ExtractedYoutube16 Minute Boxing Workout At Home | No Equipment Needed

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