BOXSHRED
Boxing-led conditioning and strength. Four sessions a week, eight weeks, built to strip body fat without wrecking your joints.
BoxShred is the class that built this gym, written down. Two boxing conditioning days, two strength days, and a running total of work capacity that goes up every single week. You need wraps, a bag or a partner with pads, and a barbell.
The week
8 weeks · 4 sessionsDay 1 — Boxing Conditioning
conditioningWrap your hands properly. 3 minute rounds, 60 seconds rest.
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Shadow boxing roundHands up, move the feet, breathe on every shot.3 × 3 min · 60s rest
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Heavy bag intervals30 seconds on, 30 seconds off, keep the guard tight.8 × 30 sec · 30s rest
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Jab-cross combo (pads)Rotate the hips, snap the shot back to the chin.5 × 2 min · 60s rest
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Battle ropesAthletic stance, constant tension.4 × 30 sec · 45s rest
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PlankRibs down, glutes on, do not sag.3 × 60 sec · 45s rest
Day 2 — Lower Strength
strength-
Back squatBrace hard, knees track over toes, hit depth every rep.5 × 5 · 150s rest
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Romanian deadliftHinge at the hips, bar close, feel the stretch.4 × 8 · 120s rest
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Bulgarian split squatFront shin vertical, back foot elevated, slow eccentric.3 × 10 each · 90s rest
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Lying leg curlHips down, squeeze at the top.3 × 12 · 60s rest
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Standing calf raiseFull stretch at the bottom, pause at the top.4 × 15 · 45s rest
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Hanging leg raiseNo swinging, curl the pelvis.3 × 12 · 60s rest
Day 3 — Boxing + Engine
conditioning-
Boxing footwork ladderLight feet, stay in stance the whole drill.4 × 90 sec · 45s rest
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Slip and roll drillBend at the knees, eyes forward.4 × 2 min · 45s rest
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Assault bike sprintHard effort, full recovery between rounds.10 × 20 sec · 40s rest
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Kettlebell swingHinge not squat, snap the hips.5 × 15 · 60s rest
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Wall ballsSquat to depth, drive the ball high.4 × 20 · 60s rest
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Farmer carryTall posture, heavy, no leaning.4 × 40 m · 60s rest
Day 4 — Upper Strength
strength-
Bench pressShoulder blades pinned, bar to lower chest.5 × 5 · 150s rest
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Barbell row45 degree torso, bar to the belly button.4 × 8 · 120s rest
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Overhead pressGlutes tight, head through at lockout.4 × 8 · 90s rest
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Pull upFull hang, chest to the bar.4 × AMRAP · 90s rest
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Lateral raiseLead with the elbow, stop at shoulder height.3 × 15 · 45s rest
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Rope tricep pushdownElbows glued, split the rope at the bottom.3 × 12 · 45s rest
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Face pullHigh elbows, pull to the forehead.3 × 15 · 45s rest
Included
- Every session written out set by set
- Coaching cue on every exercise
- Logs into your training diary automatically
- Last session's weights shown while you lift