[DEMO] KC Box Fit

DEMO

Boxing Fitness · 250 members · 7 classes/day

Power Hour · Heavy Bags

Coach Mack Mayberry · 5:30 AM · 22 members live

LIVE CLASS

62m

Class Time

8 × 3m

Rounds

1m

Active Rest

22/30

Enrolled

Warm-Up

PREP

Phase 1 / 17

02:30

Activate & Mobilize

Demo Speed

Warm-Up · 15 min

5 min

Jump Rope

3 rounds · 1 min on / 30s rest · find your rhythm

3 min

Shadow Boxing

1-2 combos, light footwork, stay loose

3 min

Dynamic Mobility

Hip openers, arm circles, torso rotation

2 min

Shadow Speed

Speed 1-2-3-2-1, hands stay up

2 min

Core Activation

Plank hold + dead bug — brace the trunk

8 Rounds · 3 min work / 1 min active rest

R13:00

Jab Dominance

1 · 1-2 · 1-2-3

Range finding. Extend fully, snap back.

1:00 active rest · Light jog in place · form check · hydrate · keep the hands up
R23:00

Cross & Hook Power

1-2 · 2 · 1-2-3-2

Sit on the cross. Rotate the hook through the hips.

1:00 active rest · Light jog in place · form check · hydrate · keep the hands up
R33:00

Uppercuts & Inside

1-2-5-6 · 5-6

Short, compact. Drive up through the legs.

1:00 active rest · Light jog in place · form check · hydrate · keep the hands up
R43:00

Combinations

1-2-3-2 · 1-2-5-6

Flow the numbers. Hands back to guard between sets.

1:00 active rest · Light jog in place · form check · hydrate · keep the hands up
R53:00

Defensive Boxing

Slip-Slip-Counter · Roll-Counter

Move first, hit second. Eyes forward.

1:00 active rest · Light jog in place · form check · hydrate · keep the hands up
R63:00

Power Round

Any combo · 80% power

All-out. Sink the hips, commit to every shot.

1:00 active rest · Light jog in place · form check · hydrate · keep the hands up
R73:00

Speed Round

1-2 repeat · max output

Volume over power. Turn the shoulders, breathe.

1:00 active rest · Light jog in place · form check · hydrate · keep the hands up
R83:00

Burnout

30s on / 30s off · any combo

Leave it all here. Last round, empty the tank.

1:00 active rest · Light jog in place · form check · hydrate · keep the hands up

6Pac Mac’s · Core & Abs · 15 min

5 min

Plank Series

Front · side · side · 30s holds × 2 rounds — brace the whole trunk

5 min

Bicycle Crunches

Slow + controlled, full rotation across the elbow — feel the obliques

3 min

Leg Raises

Lower abs — press lower back into the floor, no momentum

2 min

6Pac Burnout

Hollow hold → flutter kicks → tap out. Mack’s signature finisher.

Every member's effort, round-by-round, logs to their profile — feeding readiness, streaks, and their next recommended class.