Workout Wednesday #11

Bag Work

Here we are on Workout Wednesday #11 already! As you could probably tell from the title, we have a bag work drill for you this week. Aiming at improving conditioning and muscular endurance this workout will have you breathing hard and your arms feeling like jelly.


The Workout

You'll be working for 3 minutes continuously with 3 minutes rest (2 of the those minutes are active rest).

For the bag work you will alternate between 30 seconds work and 15 seconds work for 8 rounds.

  • 30 seconds - steady punching with constant work rate
  • 15 seconds - power punching - explosive, 100% effort punches
  • 30 seconds - steady punching with constant work rate
  • 15 seconds - power punching - explosive, 100% effort punches
  • 30 seconds - steady punching with constant work rate
  • 15 seconds - power punching - explosive, 100% effort punches
  • 30 seconds - steady punching with constant work rate
  • 15 seconds - power punching - explosive, 100% effort punches

Once completed you get a total of 3 minutes rest.

2 of those minutes you will be working, leaving 1 minute of complete rest before moving into the next round.

Your rest will be:

  • 1 minute - Running on the spot holding your hands in the air above your head
  • 1 minute - High plank hold
  • 1 minute - Rest

Complete 3 rounds of the whole circuit to complete the workout.


Good luck! We'd love to know how you get on.

The Springhealth Team