7-Day Intense Conditioning Training Workout Program

7-Day Intense Conditioning Training

Join FightCamp Trainer PJ for 7 days of intense conditioning training. Focus on building stamina, speed, and skill to maximize your boxing workouts.

Published: February 13, 2021

Topics: Strength & Conditioning, Training

Author: PJ Shirdan

This in-depth training week schedule consists of 2-3 workouts, 5 days in the week, maximizing 2 days of active rest. The arch of the week builds skill as you build your conditioning workout from 10 rounds to 16 and back.

[If you want to search for the specific workouts that Coach PJ recommends for this week see the details below.]

* Don't forget, each FightCamp workout includes a quick warmup and a stretch but you can always add on an extended cool down for good measure.

7-Day Intense Conditioning Training


  • 4-ROUND Pure Punching Boxing

  • 6-ROUND Full Body Boxing


  • 4-ROUND Pure Punching

  • 8-ROUND Intermediate Pro Combo Boxing

  • 15 MIN CORE Flo Time


  • 8-ROUND Full Body Boxing

  • 6-ROUND Pure Punching Boxing


  • Active Rest Day

  • 15 MIN CORE Crunchtime

  • 15-45 MIN Moderate to Intense Run + Recovery Stretch


  • 10-ROUND Pro Combo Boxing

  • 15 MIN Shadowbox + Recovery Stretch


  • 4-ROUND Burnout Boxing

  • 4-ROUND Combo Build Up

  • 3-15 MIN Cold Exposure - Ice Bath or Cold Shower


  • Light - Moderate Active Rest Day - Take a bike ride!

  • Plan next week's workouts

**Save, share, & tag@FightCamp

How To Get Started

  1. Open the FightCamp app and click "See All" in the top right corner of the homepage.

  2. Use the "Filters" toggle at the bottom of the page to search for the workouts by the number of rounds.

  3. Scroll to find a workout.

  4. Start punching!

Here are the specific workouts that Coach PJ recommends:


  • 4 Round Striking Workout with Coach PJ - 12/17/2020

  • 6 Round Full Body Boxing Workout with Coach PJ - 12/11/2020


  • 4 Round All Punches Workout with Coach PJ - 08/17/2020

  • 8 Round Intermediate Boxing Workout with Coach PJ - 03/11/2020

  • 15 Minute Core Flo Time Workout - 08/13/2019


  • 8 Round SharpShooter Workout with Coach PJ - 01/26/2020

  • 6 Round Pure Punching Workout with Coach PJ - 01/06/2021


  • 15 Minute Core Crunchtime with Tommy - 07/31/2019


  • 10 Round Pro Combo Workout with Coach PJ - 01/25/2021


  • 4 Round Burnout Workout with Coach PJ - 01/22/2021

  • 4 Round Combo Build Up Workout with Coach PJ - 01/02/2021

PJ Shirdan

PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.

Next Article