Curated Action

Sprint & Punch

Cardio & Conditioning

Sprint & Punch is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration19 sec

Training Details

0:00 / 0:19
Loading video credit…
Original video

Sprint & Punch

Run 25m as fast as possible, then drop and throw 20 ground-and-pound punches on a flat heavy bag, sandbag, or grappling dummy.

Key points

  • Sprint 25m as fast as you can
  • Drop and throw 20 ground-and-pound punches
  • Use hammer fists for power and to protect knuckles
  • Mix in straight punches and hooks for variety
Sets: 1Distance: 0.025 kmDuration: 0 secRest: 1 minEst. duration: 19 sec
CardioCombat ConditioningSprintStrikingVideoAuto ExtractedYoutubeHow To Train Like An Elite Fighter (Dagestan Warrior Strength Training)

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.