Cardio with a Punch: Cassius Cam's WOD

Cardio with a Punch: Cassius Cam's WOD

Workout by Cassius Cam

Today's workout is for my fellow pugilists. 

Even if you're not a fighter or martial artist, you can benefit greatly from heavy bag work.

In my opinion, it should be a staple in everybody’s program who is serious about fitness.  

Equipment Needed

  • Heavy Bag
  • Boxing Gloves


Start with 3/3 minute rounds of shadowboxing. 

Ease into it and pick up the pace as you loosen up. 

Move your head and feet and actually envision an opponent in front of you. 

Shadowboxing is absolutely vital to solidifying boxing fundamentals. 

Follow this up with a 3 minute round of dynamic stretching.


We’re shooting for 12 rounds here.  3 minutes each with 1 minute rest periods.

  • Rounds 1-3: Just jab.  High jab, low jab, double jab and triple jab.  The jab is the MOST important punch in boxing.  It is the foundation for setting up combinations.
  • Rounds 4-6: Cross, hook.  Keep your elbows tight and throw the cross and hook with your hips.  Rotating on the balls of your feet as if you’re squishing a bug.
  • Rounds 7-9: Put it all together.  Jab, cross , hook!  Treat that jab like a power punch because IT IS!  A lazy jab will lead to a lazy combination.  You fight how you train.
  • Rounds 9-12: Mix it up. Throw whatever you want just keep the tempo and power high.  The last 30 seconds of these rounds are “Burn Outs”.  Get your knees up and throw straight punches as fast as possible.


There’s nothing fancy about this heavy bag drill.  Keep it simple and iron out those fundamentals before you think about getting flashy.

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” - Bruce Lee

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