Take your boxing skills to the next level with OOWEE's intermediate workouts. You've mastered the basics—now it's time to increase speed, add complexity, and build fight-ready conditioning. Our intermediate programs blend technical combinations with cardio intervals for maximum results.
4-5 punch combinations delivered at fight pace. OOWEE pushes your speed while maintaining technique. This workout burns serious calories and sharpens reflexes.
High-intensity intervals alternating explosive punching with active recovery. Perfect for fat loss and cardiovascular conditioning. OOWEE guides you through timed rounds with rest periods.
Blend boxing punches with Muay Thai kicks, knees, and elbows. This full-body workout challenges coordination while teaching authentic striking combinations.
Intermediate workouts feature longer combinations (4-6 punches), faster pacing, and less rest between rounds. The vocal cues come quicker, demanding better muscle memory and conditioning. You'll also encounter more complex movement patterns and defensive maneuvers.
Yes! Many amateur and professional fighters use shadow boxing as a core part of their training. OOWEE's intermediate workouts replicate fight-pace combinations and conditioning drills. While it can't replace sparring or bag work, it's excellent for technique refinement and cardio.
Light weights (1-2 lbs max) can build shoulder endurance and power, but use them sparingly—maybe once or twice a week. Overusing weights can slow down your natural punching speed. OOWEE's bodyweight workouts already provide excellent conditioning.
When you can complete 25-30 minute intermediate sessions without breaks, maintain crisp technique at high speed, and handle 5+ punch combinations with ease, you're ready for advanced. It's about endurance and technical consistency, not just memorization.
Download OOWEE and start training today. No equipment needed.
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