Season 3: Knock Your Heart Out

Season 3: Knock Your Heart Out

When it comes from the heart, anything is possible. Season 3 is all about leading with intention and fueling the fire within you. Let’s light it up!

Below you can find our third 12 round season. Each round varies in length of 20, 30, and 50 minutes, equipment optional, no boxing experience necessary. In this season you will find 4 classes of each of the following:

- HIIT IT HARD - boxing x conditioning
- HEAVYWEIGHT - boxing x strength
- THE MAIN EVENT - boxing x strength + conditioning (50 min classes)

Complete all 12 rounds, earn your third KO.

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Season 3: Knock Your Heart Out
  • LEAD WITH HEART

    Boxing x Total Body Conditioning - 30 mins
    Equipment: none (hand weights optional)
    Suggested Playlist:https://soundcloud.com/user-792956936/kod-elenas3r1
    Combo: 12S6 SS232 11-2

    PLAYBOOK (what to expect):
    - Fast paced, body weight conditioning workout
    - Focus: building on combos/movement patt...

  • FIRE IT UP

    Boxing x Total Body Strength - 30 mins
    Equipment: 1 Heavy Dumbell (hand weights optional)
    Suggested Playlist: https://soundcloud.com/user-792956936/kod-elenas3r7/s-MjNHwlcGxOo
    Combo: 12R26 R532

    PLAYBOOK (what to expect):
    - 3 major rounds
    - Total body strength training
    - Shadowbox conditionin...

  • UNBREAKABLE

    ROUND 3 - UNBREAKABLE
    Boxing x Total Body Strength & Conditioning - 50 mins
    Equipment: 1 Heavy Dumbbell (hand weights optional)
    Suggested Playlist: https://soundcloud.com/user-792956936/kod-elenas3r3/s-W7c2YSlbUuB
    Combo: 1232 SSD SB26 R532

    PLAYBOOK (what to expect):
    - 3 major rounds
    - Total ...

  • MORE THAN A FEELING

    ROUND 4 - MORE THAN A FEELING
    Boxing x LB Strength - 30 mins
    Equipment: Bench/Chair (hand weights optional)
    Suggested Playlist: https://soundcloud.com/user-792956936/kod-elenas3r4/s-2nmfAABCZIU
    Combo: 125 232 S62

    PLAYBOOK (what to expect):
    - 4 major rounds
    - Lower body strength training and s...

  • GRATITUDE ATTITUDE

    ROUND 5 - Gratitude Attitude
    Boxing x UB Conditioning - 20 mins
    Equipment: none (hand weights optional)
    Suggested Playlist:https://soundcloud.com/user-792956936/kod-elenas3r5/s-iqx9EgJIhgR
    Combo: 1(head)1(body)-2 SB232 SS5632

    PLAYBOOK (what to expect):
    - 4 major rounds
    - Upper body conditioni...

  • PASSION & PERSEVERANCE

    Boxing x TB Strength & Conditioning - 50 mins
    Equipment: Bench/Chair + 1 Dumbbell (hand weights optional)
    Suggested Playlist: https://soundcloud.com/user-792956936/kod-elena-s3r6/s-mx5iSRSueFQ
    Combo: 1212-32 S632 SS532 11-2

    PLAYBOOK (what to expect):
    - 7 minute warm up
    - 6 Main Rounds of TB S...

  • SET YOUR SOUL ON FIRE

    Boxing x TB Strength & Conditioning - 50 mins
    Equipment: Bench/Chair + 1 Dumbbell (hand weights optional)
    Suggested Playlist: https://soundcloud.com/user-792956936/kod-elena-s3r6/s-mx5iSRSueFQ
    Combo: 1212-32 S632 SS532 11-2

    PLAYBOOK (what to expect):
    - 7 minute warm up
    - 6 Main Rounds of TB S...

  • WILL POWER

    Boxing x UB Strength - 30 mins
    Equipment: towel/glider + 1DB (hand weights optional)
    Suggested Playlist: https://soundcloud.com/user-792956936/kod-elenas3r8/s-KhFyOyMNyTX
    Combo: 1-2 SSPB 26 S53-2

    PLAYBOOK (what to expect):
    - 3 Round “Quickie”
    - Upper Body Strength x Shadowbox Conditioning
    - ...

  • DREAM BIGGER, FIGHT HARDER

    Boxing x TB Strength & Conditioning - 50 mins
    Equipment: towel/glider + 2DB (hand weights optional)
    Suggested Playlist: https://soundcloud.com/user-792956936/kamps-live-elena-128
    Combo: 12SS 632 R232

    PLAYBOOK (what to expect):
    - 10 minute warm up
    - 4 Major Rounds of TB Compound Strength x Shad...

  • WHATEVER IT TAKES

    Boxing x Total Body Strength - 30 mins
    Equipment: 2 Dumbells (hand weights optional)
    Suggested Playlist: https://soundcloud.com/user-792956936/kod-elenas3r10
    Combo: 1232 DPB 252 112

    PLAYBOOK (what to expect):
    3x8 minute rounds alternating total body strength exercises with shadowbox conditioni...

  • BREAKTHROUGH

    Boxing x Total Body Conditioning - 30 mins
    Equipment: None (hand weights optional) - link to hand weights
    Suggested Playlist: https://soundcloud.com/user-792956936/kod-elenas3r11
    Combo: 1232 SS5632

    PLAYBOOK (what to expect):
    High impact, high intensity shadowbox x total body conditioning work...

  • KNOCK YOUR HEART OUT

    Boxing x Total Body Strength + Conditioning - 50 mins
    Equipment: 2 Dumbells (hand weights optional) - link to hand weights
    Suggested Playlist: https://soundcloud.com/user-792956936/kod-elena-s3r12/s-hz6ra19JRFo
    C1: 1(head/body)-2 SS-5632
    C2: 1-222(head/body/head) SS-532

    PLAYBOOK (what to expec...