PB Intervals™ - High Precision Interval & Reaction Timer

Beginner Bag Work

Warmup:
Main: 11 minutes
Cooldown:
Working Intervals: 11

[Reaction Timer]

Session Length: 11 minutes
Interval Length: 3-10s
Intervals: 11

Beginner Bag Work

Jab

1/11

Jab,Cross

2/11

Double Jab

3/11

Double Jab, Cross

4/11

Jab, Rear Uppercut

5/11

Jab, Cross, Lead Hook

6/11

Jab, Rear Uppercut, Lead Hook

7/11

Double Jab, Cross, Slip, Cross

8/11

Jab, Cross, Lead Hook, Slip, Lead Uppercut

9/11

Jab, Cross, Lead Hook, Cross

10/11

Jab, Rear Uppercut, Lead Hook, Cross

11/11

Boxing Rounds

Warmup: -
Main: 47 minutes
Cooldown: -
Working Intervals: 12

[Reaction Timer]

Session Length: 47 minutes
Interval Length:
Intervals: 12

Boxing Rounds

Round 1

03:00 (03:00)

1/23

Rest

01:00 (04:00)

2/23

Round 2

03:00 (07:00)

3/23

Rest

01:00 (08:00)

4/23

Round 3

03:00 (11:00)

5/23

Rest

01:00 (12:00)

6/23

Round 4

03:00 (15:00)

7/23

Rest

01:00 (16:00)

8/23

Round 5

03:00 (19:00)

9/23

Rest

01:00 (20:00)

10/23

Round 6

03:00 (23:00)

11/23

Rest

01:00 (24:00)

12/23

Round 7

03:00 (27:00)

13/23

Rest

01:00 (28:00)

14/23

Round 8

03:00 (31:00)

15/23

Rest

01:00 (32:00)

16/23

Round 9

03:00 (35:00)

17/23

Rest

01:00 (36:00)

18/23

Round 10

03:00 (39:00)

19/23

Rest

01:00 (40:00)

20/23

Round 11

03:00 (43:00)

21/23

Rest

01:00 (44:00)

22/23

Round 12

03:00 (47:00)

23/23

Heavy Bag (Beginner)

Warmup: -
Main: 9 minutes 26s
Cooldown: -
Working Intervals: 104

[Reaction Timer]

Session Length: 9 minutes 26s
Interval Length:
Intervals: 104

Heavy Bag (Beginner)

1

00:02 (00:02)

1/104

1

00:02 (00:04)

2/104

1

00:02 (00:06)

3/104

1

00:02 (00:08)

4/104

1

00:02 (00:10)

5/104

1

00:02 (00:12)

6/104

1 2

00:03 (00:15)

7/104

1 2

00:03 (00:18)

8/104

1

00:02 (00:20)

9/104

1 2

00:03 (00:23)

10/104

1 2

00:03 (00:26)

11/104

1 2

00:03 (00:29)

12/104

1 2

00:03 (00:32)

13/104

1 2

00:03 (00:35)

14/104

1 2

00:03 (00:38)

15/104

1 2 3

00:05 (00:43)

16/104

1 2 3

00:05 (00:48)

17/104

1 2

00:02 (00:50)

18/104

1 2 3

00:05 (00:55)

19/104

1 2 3

00:05 (01:00)

20/104

1 2 3 4

00:06 (01:06)

21/104

1 2 3

00:05 (01:11)

22/104

1 2 3 4

00:06 (01:17)

23/104

1 2 3 4

00:06 (01:23)

24/104

1 2 3 4

00:06 (01:29)

25/104

1 2 3 4

00:06 (01:35)

26/104

1 2 3 4

00:06 (01:41)

27/104

1

00:02 (01:43)

28/104

1

00:02 (01:45)

29/104

1 2

00:02 (01:47)

30/104

1 2

00:02 (01:49)

31/104

1 2

00:02 (01:51)

32/104

1 2 1 4

00:05 (01:56)

33/104

1 2 1 4

00:05 (02:01)

34/104

1 2 1 4

00:05 (02:06)

35/104

1 2 1

00:03 (02:09)

36/104

1 2 1

00:03 (02:12)

37/104

1 2 1

00:03 (02:15)

38/104

1 2

00:02 (02:17)

39/104

1 2 3

00:05 (02:22)

40/104

1 1

00:02 (02:24)

41/104

1 1

00:02 (02:26)

42/104

1 1

00:02 (02:28)

43/104

1 1

00:02 (02:30)

44/104

1 1 2

00:03 (02:33)

45/104

1 1 2

00:03 (02:36)

46/104

1 1 2

00:03 (02:39)

47/104

1 1 2

00:03 (02:42)

48/104

1 1 2

00:03 (02:45)

49/104

1 1 2 3

00:05 (02:50)

50/104

1 1 2 3

00:05 (02:55)

51/104

1 1 2 3

00:05 (03:00)

52/104

1 1 2 3

00:05 (03:05)

53/104

1 1 2 3

00:05 (03:10)

54/104

1 1 2 3

00:05 (03:15)

55/104

1 1 2 3

00:05 (03:20)

56/104

1 1 2

00:03 (03:23)

57/104

1 1 2

00:03 (03:26)

58/104

1 1 2

00:03 (03:29)

59/104

1 1

00:02 (03:31)

60/104

1 1

00:02 (03:33)

61/104

1 2

00:02 (03:35)

62/104

1 2 3 4

00:06 (03:41)

63/104

1

00:02 (03:43)

64/104

1

00:02 (03:45)

65/104

1

00:02 (03:47)

66/104

1 1

00:03 (03:50)

67/104

1 1

00:03 (03:53)

68/104

1 1

00:03 (03:56)

69/104

1 1

00:03 (03:59)

70/104

1 1 4

00:04 (04:03)

71/104

1 1 4

00:04 (04:07)

72/104

1 1 4

00:04 (04:11)

73/104

1 1 4

00:04 (04:15)

74/104

1 1 4

00:04 (04:19)

75/104

1 2

00:02 (04:21)

76/104

1 2

00:02 (04:23)

77/104

1 2 1

00:03 (04:26)

78/104

1 2 1

00:03 (04:29)

79/104

1 2 1

00:03 (04:32)

80/104

1 2 1 4

00:05 (04:37)

81/104

1 2 1 4

00:05 (04:42)

82/104

1 2 1 4

00:05 (04:47)

83/104

1 2 1 4

00:05 (04:52)

84/104

1 2 1 4

00:05 (04:57)

85/104

1 2 1 4

00:05 (05:02)

86/104

1 2, Pivot, 4

00:08 (05:10)

87/104

1 2, Pivot, 4

00:08 (05:18)

88/104

1 2, Pivot, 4

00:08 (05:26)

89/104

1 2, Pivot, 4

00:08 (05:34)

90/104

1 2, Pivot, 4

00:08 (05:42)

91/104

1 2, Pivot, 4

00:08 (05:50)

92/104

1 2, Pivot, 3

00:08 (05:58)

93/104

1 2, Pivot, 3

00:08 (06:06)

94/104

1 2, Pivot, 3

00:08 (06:14)

95/104

1 2, Pivot, 3

00:08 (06:22)

96/104

1 2, Pivot, 3

00:08 (06:30)

97/104

1 2, Pivot, 3

00:08 (06:38)

98/104

1 2, Pivot, 4

00:08 (06:46)

99/104

1 2, Pivot, 4

00:08 (06:54)

100/104

1 2, Pivot, 4

00:08 (07:02)

101/104

1 2, Pivot, 4

00:08 (07:10)

102/104

1 2, Pivot, 4

00:08 (07:18)

103/104

1 2, Pivot, 4

00:08 (07:26)

104/104

Heavy Bag (Words-Beginner)

Warmup: -
Main: 9 minutes 26s
Cooldown: -
Working Intervals: 104

[Reaction Timer]

Session Length: 9 minutes 26s
Interval Length:
Intervals: 104

Heavy Bag (Words-Beginner)

Jab

00:02 (00:02)

1/104

Jab

00:02 (00:04)

2/104

Jab

00:02 (00:06)

3/104

Jab

00:02 (00:08)

4/104

Jab

00:02 (00:10)

5/104

Jab

00:02 (00:12)

6/104

Jab Cross

00:03 (00:15)

7/104

Jab Cross

00:03 (00:18)

8/104

Jab

00:02 (00:20)

9/104

Jab Cross

00:03 (00:23)

10/104

Jab Cross

00:03 (00:26)

11/104

Jab Cross

00:03 (00:29)

12/104

Jab Cross

00:03 (00:32)

13/104

Jab Cross

00:03 (00:35)

14/104

Jab Cross

00:03 (00:38)

15/104

Jab Cross Hook

00:05 (00:43)

16/104

Jab Cross Hook

00:05 (00:48)

17/104

Jab Cross

00:02 (00:50)

18/104

Jab Cross Hook

00:05 (00:55)

19/104

Jab Cross Hook

00:05 (01:00)

20/104

Jab Cross Hook, Rear Hook

00:06 (01:06)

21/104

Jab Cross Hook

00:05 (01:11)

22/104

Jab Cross Hook, Rear Hook

00:06 (01:17)

23/104

Jab Cross Hook, Rear Hook

00:06 (01:23)

24/104

Jab Cross Hook, Rear Hook

00:06 (01:29)

25/104

Jab Cross Hook, Rear Hook

00:06 (01:35)

26/104

Jab Cross Hook, Rear Hook

00:06 (01:41)

27/104

Jab

00:02 (01:43)

28/104

Jab

00:02 (01:45)

29/104

Jab Cross

00:02 (01:47)

30/104

Jab Cross

00:02 (01:49)

31/104

Jab Cross

00:02 (01:51)

32/104

Jab Cross Hook, Rear Hook

00:05 (01:56)

33/104

Jab Cross Hook, Rear Hook

00:05 (02:01)

34/104

Jab Cross Hook, Rear Hook

00:05 (02:06)

35/104

Jab Cross Jab

00:03 (02:09)

36/104

Jab Cross Jab

00:03 (02:12)

37/104

Jab Cross Jab

00:03 (02:15)

38/104

Jab Cross

00:02 (02:17)

39/104

Jab Cross Hook

00:05 (02:22)

40/104

Jab Jab

00:02 (02:24)

41/104

Jab Jab

00:02 (02:26)

42/104

Jab Jab

00:02 (02:28)

43/104

Jab Jab

00:02 (02:30)

44/104

Jab Jab Cross

00:03 (02:33)

45/104

Jab Jab Cross

00:03 (02:36)

46/104

Jab Jab Cross

00:03 (02:39)

47/104

Jab Jab Cross

00:03 (02:42)

48/104

Jab Jab Cross

00:03 (02:45)

49/104

Jab Jab Cross Hook

00:05 (02:50)

50/104

Jab Jab Cross Hook

00:05 (02:55)

51/104

Jab Jab Cross Hook

00:05 (03:00)

52/104

Jab Jab Cross Hook

00:05 (03:05)

53/104

Jab Jab Cross Hook

00:05 (03:10)

54/104

Jab Jab Cross Hook

00:05 (03:15)

55/104

Jab Jab Cross Hook

00:05 (03:20)

56/104

Jab Jab Cross

00:03 (03:23)

57/104

Jab Jab Cross

00:03 (03:26)

58/104

Jab Jab Cross

00:03 (03:29)

59/104

Jab Jab

00:02 (03:31)

60/104

Jab Jab

00:02 (03:33)

61/104

Jab Cross

00:02 (03:35)

62/104

Jab Cross Hook, Rear Hook

00:06 (03:41)

63/104

Jab

00:02 (03:43)

64/104

Jab

00:02 (03:45)

65/104

Jab

00:02 (03:47)

66/104

Jab Jab Cross

00:03 (03:50)

67/104

Jab Jab Cross

00:03 (03:53)

68/104

Jab Jab Cross

00:03 (03:56)

69/104

Jab Jab Cross

00:03 (03:59)

70/104

Jab Jab Rear Hook

00:04 (04:03)

71/104

Jab Jab Rear Hook

00:04 (04:07)

72/104

Jab Jab Rear Hook

00:04 (04:11)

73/104

Jab Jab Rear Hook

00:04 (04:15)

74/104

Jab Jab Rear Hook

00:04 (04:19)

75/104

Jab Cross

00:02 (04:21)

76/104

Jab Cross

00:02 (04:23)

77/104

Jab Cross Jab

00:03 (04:26)

78/104

Jab Cross Jab

00:03 (04:29)

79/104

Jab Cross Jab

00:03 (04:32)

80/104

Jab Cross Jab Rear Hook

00:05 (04:37)

81/104

Jab Cross Jab Rear Hook

00:05 (04:42)

82/104

Jab Cross Jab Rear Hook

00:05 (04:47)

83/104

Jab Cross Jab Rear Hook

00:05 (04:52)

84/104

Jab Cross Jab Rear Hook

00:05 (04:57)

85/104

Jab Cross Jab Rear Hook

00:05 (05:02)

86/104

Jab Cross, Pivot, Rear Hook

00:08 (05:10)

87/104

Jab Cross, Pivot, Rear Hook

00:08 (05:18)

88/104

Jab Cross, Pivot, Rear Hook

00:08 (05:26)

89/104

Jab Cross, Pivot, Rear Hook

00:08 (05:34)

90/104

Jab Cross, Pivot, Rear Hook

00:08 (05:42)

91/104

Jab Cross, Pivot, Rear Hook

00:08 (05:50)

92/104

Jab Cross, Pivot, Hook

00:08 (05:58)

93/104

Jab Cross, Pivot, Hook

00:08 (06:06)

94/104

Jab Cross, Pivot, Hook

00:08 (06:14)

95/104

Jab Cross, Pivot, Hook

00:08 (06:22)

96/104

Jab Cross, Pivot, Hook

00:08 (06:30)

97/104

Jab Cross, Pivot, Hook

00:08 (06:38)

98/104

Jab Cross, Pivot, Rear Hook

00:08 (06:46)

99/104

Jab Cross, Pivot, Rear Hook

00:08 (06:54)

100/104

Jab Cross, Pivot, Rear Hook

00:08 (07:02)

101/104

Jab Cross, Pivot, Rear Hook

00:08 (07:10)

102/104

Jab Cross, Pivot, Rear Hook

00:08 (07:18)

103/104

Jab Cross, Pivot, Rear Hook

00:08 (07:26)

104/104

Heavy Bag Work

Warmup:
Main: 12 minutes
Cooldown:
Working Intervals: 11

[Reaction Timer]

Session Length: 12 minutes
Interval Length: 2-5s
Intervals: 11

Heavy Bag Work

1

1/11

1 1 2

2/11

1 1

3/11

1 2

4/11

1 6

5/11

1 2 3

6/11

1 6 3

7/11

1 1 2, Slip, 2

8/11

1 2 3, Slip, 5

9/11

1 2 3 2

10/11

6 3 2

11/11

Legzitsu

Warmup: -
Main: 11 minutes 30s
Cooldown: -
Working Intervals: 16

[Reaction Timer]

Session Length: 11 minutes 30s
Interval Length:
Intervals: 16

Legzitsu

Duck Walk

00:30 (00:30)

1/19

Penetration Knee

00:30 (01:00)

2/19

Shikko Walk

00:30 (01:30)

3/19

Burpee to Skater Jump

01:00 (02:30)

4/19

Reset

00:30 (03:00)

5/19

Duck Walk

00:30 (03:30)

6/19

Penetration Knee

00:30 (04:00)

7/19

Shikko Walk

00:30 (04:30)

8/19

Burpee to Skater Jump

01:00 (05:30)

9/19

Reset

00:30 (06:00)

10/19

Duck Walk

00:30 (06:30)

11/19

Penetration Knee

00:30 (07:00)

12/19

Shikko Walk

00:30 (07:30)

13/19

Burpee to Skater Jump

01:00 (08:30)

14/19

Reset

00:30 (09:00)

15/19

Duck Walk

00:30 (09:30)

16/19

Penetration Knee

00:30 (10:00)

17/19

Shikko Walk

00:30 (10:30)

18/19

Burpee to Skater Jump

01:00 (11:30)

19/19

MA Running Warm Up

Warmup: -
Main: 10 minutes
Cooldown: -
Working Intervals: 11

[Reaction Timer]

Session Length: 10 minutes
Interval Length: 15-90 seconds
Intervals: 11

MA Running Warm Up

High Knees

1/13

Heel Flicks

2/13

Touch Left

3/13

Touch Right

4/13

Switch Direction

5/13

Three Sixty Spin

6/13

Face In

7/13

Face Out

8/13

Jump

9/13

Touch Both

10/13

Carioca In

11/13

Carioca Out

12/13

Forwards

32/13

MMA Rounds

Warmup: -
Main: 17 minutes
Cooldown: -
Working Intervals: 3

[Reaction Timer]

Session Length: 17 minutes
Interval Length:
Intervals: 3

MMA Rounds

Round 1

05:00 (05:00)

1/5

Rest

01:00 (06:00)

2/5

Round 2

05:00 (11:00)

3/5

Rest

01:00 (12:00)

4/5

Round 3

05:00 (17:00)

5/5

Movement

Warmup: -
Main: 5 minutes
Cooldown: -
Working Intervals: 10

[Reaction Timer]

Session Length: 5 minutes
Interval Length: 1-8 seconds
Intervals: 10

Movement

Forward

1/10

Back

2/10

Left

3/10

Right

4/10

Forward Break Right

5/10

Forward Break Left

6/10

Back Break Right

7/10

Back Break Left

8/10

Touch Rear Right

9/10

Touch Rear Left

10/10

Strike Force

Warmup:
Main: 9 minutes 30s
Cooldown:
Working Intervals: 9

[Reaction Timer]

Session Length: 9 minutes 30s
Interval Length: 1-5 seconds
Intervals: 9

Strike Force

Head

1/9

Body

2/9

Thigh

3/9

Calf

4/9

Hands Head

5/9

Hands Body

6/9

Kick Head

7/9

Kick Body

8/9

Push Up

9/9

Thai Bag

Warmup: -
Main: 19 minutes
Cooldown: -
Working Intervals: 10

[Reaction Timer]

Session Length: 19 minutes
Interval Length: 1-10 seconds
Intervals: 10

Thai Bag

1, rear body kick

1/10

Inside Low, Cross

2/10

2 3, chop the leg

3/10

Teep, 1 2

4/10

1 2, front body kick

5/10

2, rear knee, left-right elbow

6/10

3, rear elbow, rear low kick

7/10

Catch, sweep, heavy kick

8/10

Rear teep, switch, rear head kick

9/10

1 2 lead upper, over elbow

10/10