R15ROUND
FIGHT LAB GET IN THE RING ↗
YOUR NEXT 44 MINUTES START HERE

MOVE WITH
INTENT.

A 15-round shadow boxing session built to feel like a real fight. Set the range. Read the opening. Get out on an angle.

START THE SESSION ↗▶ Preview the rounds
15ROUNDS
44MINALL IN
03—05TECHNIQUES / COMBO
Athlete shadow boxing beneath warm gym lights
01—15TRAIN THE
WHOLE FIGHT.
SHADOW BOXING · TECHNIQUE / TIMING / TACTICS
01 / 15
01 / YOUR CORNER

THE SESSION

Two minutes to work. One minute to reset.
Stay loose. Stay present. Make it count.

READY WHEN YOU ARE
ROUND 01 / 15
2:00
2:00 WORK1:00 REST
NOW IN YOUR CORNERROUND 01
ESTABLISH
THE JAB
RANGE & TIMING

ORTHODOX STANCE
01FIND YOUR RHYTHMLight movement. Find the range.
02READ & REACTDefend, counter, change angles.
03RESET IN GUARDBreathe. Relax. Rehearse.
ORTHODOX STANCE Left foot forward, left hand leading. Boxing southpaw? Reverse the lead and rear sides.
02 / THE FIGHT PLAN

15 ROUNDS.
15 ANSWERS.

Every combination has a reason.
Pick a round to bring it into your corner.

15 ROUNDS
03 / STUDY THE MOVEMENT

SEE IT.
THEN SHADOW IT.

Work the defence into your own rhythm. Watch the movement, then bring it back into your rounds.

↗ Watch for the slip, the counter, and the angle out.
TECHNIQUE STUDY / DEFENCE & COUNTERSOPEN ON YOUTUBE ↗
04 / THE TOOLKIT

GOOD FORM
TRAVELS FARTHER.

A quick reminder for the mechanics
behind every clean shot and reset.

05 / PACE YOURSELF

THREE MINUTES.
ONE GOOD FIGHT.

Keep the combination tactical, not mechanical. Let the pace guide your choices; the rhythm can change with every round.

0:00—0:30FIND THE RANGE

Light movement. Feints and range-finding jabs.

0:30—1:30WORK THE EXCHANGE

Full combination. Add defensive reactions and angle changes.

1:30—2:00FINISH COMPOSED

Stay present under pressure. Finish in guard and move away.

!
TRAIN SHARP. KEEP IT CONTROLLED.

Warm up for 3–5 minutes. Stop each punch under control; don’t lock your elbows or twist over a planted knee. If you feel sharp pain, dizziness, chest pain, or unusual breathlessness, stop the session.

14 RESTS · NO REST AFTER ROUND 15