Hands Up. Work Hard.
Every workout follows the same format: a 3-minute Warm Up circuit, eight 3-minute boxing rounds (60s rest between each), a 3-minute Core Round, then a Cool Down circuit. Round difficulty and combo length build as you advance.
Workouts unlock one at a time. Complete any workout 5 times to unlock the next workout. Clear all 10 Camp 1 workouts ×5 to unlock Boxing Camp 2 — the same rule applies there. Only Workout 1 is open to start.
FSW Boxing Camp 1
Workout 1
Basic 2-move boxing combos + defense intro
Workout 2
Four-sequence combos + defense flows
Complete Workout 1 ×5 to unlock
Workout 3
Five-sequence combos + 52 Blocks
Complete Workout 2 ×5 to unlock
Workout 4
Hook & uppercut sequences + defense flows
Complete Workout 3 ×5 to unlock
Workout 5
3-punch combos + punch-to-block transitions
Complete Workout 4 ×5 to unlock
Workout 6
Full combo practice + playing the wall
Complete Workout 5 ×5 to unlock
Workout 7
Block-to-combo transitions + Jao Sao & Skull flows
Complete Workout 6 ×5 to unlock
Workout 8
Full punch-to-52 Blocks drill — all 6 punches
Complete Workout 7 ×5 to unlock
Workout 9
Pure 52 Blocks defense flow training
Complete Workout 8 ×5 to unlock
Workout 10
Full integration — slip/duck/weave + all block combos
Complete Workout 9 ×5 to unlock
FSW Boxing Camp 2
Workout 1
4 & 5-sequence combos + 52 Blocks finishers
Complete all Camp 1 workouts ×5 to unlock
Workout 2
Defense-led combos + full combo integration
Complete Workout 1 ×5 to unlock
Workout 3
Block-to-5-move combos + full combo drill
Complete Workout 2 ×5 to unlock
Workout 4
Advanced sequences + full combo finish
Complete Workout 3 ×5 to unlock
Workout 5
Block-heavy combos + Jao Sao & Playing the Wall
Complete Workout 4 ×5 to unlock
Workout 6
Crown, Windmill & Skull sequences + slip/duck finish
Complete Workout 5 ×5 to unlock
Workout 7
Full defense-to-combo flows — all 8 blocks
Complete Workout 6 ×5 to unlock
Workout 8
5-sequence mastery + Jao Sao, Weave & Duck combos
Complete Workout 7 ×5 to unlock
Workout 9
Windmill, Crown, Skull & Wall advanced flows
Complete Workout 8 ×5 to unlock
Workout 10
Full 5-sequence + complete integration finale
Complete Workout 9 ×5 to unlock
Freestyle
Freestyle Timer
Set your own rounds, work time & rest — no scripted routine