PROGRAM 03 · CONDITIONING
Bag Work & Conditioning
Heavy-bag rounds, footwork and conditioning for people who want the work of boxing without the noise of a fitness chain.
Prices and class times are not published here. Ask the gym.
Call (619) 399-5898WHAT IT IS
The work, explained.
Bag work is where boxing gets honest. The bag does not care how you look; it only tells you whether your feet, hips and hands are doing what the coach asked.
Sessions mix heavy-bag rounds with movement and conditioning. You will work on output and form at the same time — punching with balance, resetting your stance, and keeping the same quality late in the round.
It fits adults who want boxing conditioning, boxers who want more rounds, and anyone who learns better by doing than by listening.
Text a questionTHE SHAPE OF A SESSION
What a session looks like.
Every coach runs a session differently. This is the general shape — call and ask what the current class covers.
- 01
Warm-up
Rope, movement and shadowboxing to get the shoulders and feet going.
- 02
Bag rounds
Timed rounds with a focus for each one — jab, straight right, body work, output.
- 03
Conditioning
Strength and conditioning work that supports the boxing, not a separate workout.
- 04
Finish
A final push, then enough time to catch your breath and reset.
Train a round
Set work and rest, hit start, and let the timer call the round. Works on a phone at the bag.
Open the full tool →Free, works on a phone, no account.
ROUND TIMER
Standard
ROUND 1 OF 3
READY
3:00
Timer ready.
COMMON QUESTIONS
01Can I just do bag work without boxing classes?
Call the gym and ask how bag work fits into the current program. The coach will point you to the right session.
02Is this class good for beginners?
Yes — the work scales. Tell the coach it is your first time and they will keep the focus on form.
03Do I need gloves and wraps?
Gear is available at the gym. Call ahead to confirm what you need to bring.
04How long are the rounds?
Round length depends on the session. Use the round timer on this site to train at home, or call and ask about the class format.
OTHER PROGRAMS
START HERE
Ask about bag work.
No online booking and no published prices. Call or text the gym, ask what is included, and come watch a session.