12 Rounds. High Energy. Unlimited Results.
Our signature circuit workout is built around 12 dynamic rounds designed to build strength, burn calories, and sharpen your skills.
Warm-Up
Kick off your session with two high-energy warm-up rounds designed to prime your body for action. Choose between jump ropes, stationary bikes, or rowing machines to raise your heart rate, loosen up your muscles, and get mentally locked in for the workout ahead.
Rounds 1-12: Boxing & Functional Strength Circuit
The core of the workout alternates between striking power and muscle-building strength. You’ll cycle through two rounds of heavy bag work—focusing on speed, footwork, and combination strikes—followed by two rounds of targeted functional strength training using kettlebells, dumbbells, battle ropes, and more.
Round 13: 1-on-1 Ring Finish
Finish your workout in the ring with personalized, high-intensity mitt work guided by one of our expert coaches. These final rounds focus on fine-tuning your punch combinations, defensive movement, and power, ensuring you walk out with better technique and maximum confidence every single time.
The Afterburner: Optional Burnout Round
Got extra gas in the tank? The Afterburner is an optional, high-intensity burnout round designed to push your limits at the very end of your workout. Focused specifically on the muscle group of the day (arms, legs, or core), this targeted finisher ensures you empty the tank and maximize your results before heading out the door.
Fresh Workouts Every Single Week
Combos That Evolve
Every Monday, we launch brand-new boxing and kickboxing combination series across all heavy bags.
Daily Target Strength
Strength stations change daily to keep your muscle groups balanced:
Monday & Thursday:
Upper Body & Arms
Tuesday & Friday:
Lower Body & Legs
Wednesday & Saturday:
Core & Conditioning
Pro-Grade Equipment
With top-tier gear—including dumbbells, kettlebells, battle ropes, medicine balls, Bosu balls, tires, and push/pull tanks—there’s never a wait for equipment.
Extra Training Space
Looking to extra work after your 12 rounds? Use our additional free-standing heavy bags to refine your form, add extra conditioning, or work on new combinations at your own pace.