See a 1-2, Pull Back, 2-Roll Round on the Heavy Bag

The Shadow Boxing App calls out the combination, keeps the round timer running, and repeats the sequence until it sticks. You put the phone somewhere you can see it, glance at the screen or just listen, and hit the bag. The video below is one of those repetition rounds, filmed in a gym on a leather heavy bag with 2:48 left on the clock.

The combination is 1-2, pull back, 2-roll. Jab and cross, pull your upper body back out of range as if the counter is coming, then step back in with the cross and roll under the return shot. It’s a full exchange rather than a burst of punches, which is what makes it worth drilling over and over. If you like this kind of exercise, we also filmed 1-2, defend, 6 and a trickier head movement combo.

The app is free to download and comes with plenty of heavy bag workouts built around this kind of repetition, along with shadow boxing, jump rope, and speed ladder sessions if you have the gear.