Round 4: 100% Maximum Intensity Freestyle Burnout / High-Volume Anaerobic Finish

Before you start

• Take your final 1-minute rest and mentally gear up for an all-out anaerobic push.
• Stand ready to leave everything on the heavy bag.

Movement sequence

1. Work at 100% speed and 100% power in a freestyle format.
2. Throw your absolute fastest and most powerful punches continuously.
3. Do not stop to rest during the 2-minute duration—work continuously until time expires.

Key points

• Are you pushing at maximum 100% speed and power?
• Are you working continuously without taking breaks mid-round?
• Do you feel appropriately fatigued by the end of the round?

Common mistakes

Pacing yourself or resting during the round instead of maintaining a high-intensity burnout. Sacrificing punch form entirely while trying to throw at maximum speed.

Practice notes

Designed to leave even experienced boxers thoroughly tired. Maintain your breathing and output right up until the final bell.