Working a simple but powerful concept today: every defensive move has an immediate answer. Slip → uppercut (5,6) Roll → hook (3,4) Block → hook (3,4) Parry → cross (2) Pull back → cross (2) Step back → cross (2) Catch → uppercut + hook (5-4 , 6-3) The goal is not just to defend, but to respond automatically every time. No pauses, no hesitation — just clean reactions. You can drill this on the pads, but also take it into your shadowboxing. That’s where it really starts to stick. Simple structure, high-level results 🥊 Shout out to @Marius Rübenacker for his awesome reflexes 🥊🔥

7 rounds. One mission: move nonstop 💪 This is a full-body workout, grab your dumbbells and complete 10 reps of each: Dumbbell Thrusters Dumbbell Burpees Dumbbell Bent-Over Rows Back Lunges Renegade Rows No breaks, no overthinking, just smooth transitions, controlled reps, and relentless effort from start to finish. Keep pushing, keep breathing, and get through all 7 rounds. When it burns, you’re exactly where you need to be. Now get after it.

What’s up everyone! 🔥 Amazing work today with @Elisea Comelli . So proud of you. 🥊🔥. Here are the combos we worked on: • 1–2–5–6–5–6–3 • 5–4–3–roll–3 Take some time to go over them and really lock them in. Practice is where everything starts to feel smooth and natural. I’d love to see you working on these whether it’s shadowboxing or smashing the heavy bag. Keep pushing and leveling up 💪

What are you doing today ?

No equipment. Do it anywhere. No excuses. Workout: 5 x burpees 10 x push ups 15 x sit ups 20 x squats Repeat for 10 rounds How to do it • Go as fast as possible while keeping good form • Rest only when needed and keep it short • Finish all 10 rounds within 15-20 minutes • Time cap : 25 minutes What are you training • Burpees for full body and cardio • Push ups for chest shoulders and triceps • Sit ups for core • Squats for legs and endurance Tips • Pace the first few rounds • Break reps early if needed • Control your breathing • Push hard in the final rounds Scaling • Beginner 5 rounds • Intermediate 7 to 8 rounds • Advanced 10 rounds with minimal rest