Training with 5 rounds x 3 minutes boxing bag with a total time of 15 minutes (23 min calculating intervals). This structure simulates a professional Muay Thai fight. The trainer is the champion (WMBF, WBC, Rajadamnern, Thailand), Deo “Check Bin” Phetsangkhat.

5th ROUND: FREE (3 min)

For athletes with a high level of fitness, make 1 minute of each combination before moving on to the next, as shown in the video. To decrease the difficulty level, the recommendation of professor “Deo” is to make 40 seconds of each combination to reach a total time of 2 minutes per round.

The bag in the video weighs 30 kg (66 lbs). The techniques are demonstrated using an angle punching bag, but a normal bag will also work well for this workout.