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312
Workout

Roy Jones

~28 min.
~336 kcal
⁉️ Comments

Roy Levesta Jones Jr. (born 16 January 1969 in Pensacola, Florida, U.S.) is an American professional boxer and Olympic medalist. He is the first boxer in history to win middleweight, super middleweight, light heavyweight, and heavyweight titles.

Interesting Fact

In a fight against the undefeated Montell Griffin, Griffin had initial success at neutralising the opponent and establishing superiority. However, Jones eventually equalised the score and had Griffin on the canvas early by round 9. After another successful attack from Jones, his opponent took a knee on the canvas to avoid further punishment. Jones hit Griffin on the head with a right and a left while he was down on one knee. The referee called a knockout, but subsequently announced Jones' disqualification. Jones' had lost for the first time in 35 professional fights. Neverthless, justice prevailed and in April of the same year, Jones succeeded in regaining his World Light Heavyweight title, knocking Griffin down within the first 20 seconds of the fight,

Quote

You can't go back in time and change your start, but you can start now and change your finish.

Warm up
Widmill
1
Level: 1
S1
10 sec.
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Widmill
1
Level: 1
S2
10 sec.
Subscription needed
Golf
1
Level: 2
6
Subscription needed
Side lunge (alternating)
1
Level: 2
12
Subscription needed
Butterfly
1
Level: 1
10
Subscription needed
Exit to the plank on the forearms
1
Level: 1
12
Subscription needed
Side lunge stretch
1
Level: 1
S1
15 sec.
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Side lunge stretch
1
Level: 1
S2
15 sec.
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Short extension
1
Level: 1
8
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Main exercises
Hip extension (single leg)
7
Level: 2
S1
6
Backward lunge single arm
6
Level: 4
S1
12
Subscription needed
Hip extension (single leg)
7
Level: 2
S2
6
Backward lunge single arm
6
Level: 4
S2
12
Subscription needed
Hip extension (single leg)
7
Level: 2
S1
6
Backward lunge single arm
6
Level: 4
S1
12
Subscription needed
Hip extension (single leg)
7
Level: 2
S2
6
Backward lunge single arm
6
Level: 4
S2
12
Subscription needed
Hip extension (single leg)
7
Level: 2
S1
6
Backward lunge single arm
6
Level: 4
S1
12
Subscription needed
Hip extension (single leg)
7
Level: 2
S2
6
Backward lunge single arm
6
Level: 4
S2
12
Subscription needed
Medium pull (one hand)
8
Level: 3
S1
8
Subscription needed
Press with pushup
8
Level: 2
S1
10
Subscription needed
Medium pull (one hand)
8
Level: 3
S2
8
Subscription needed
Press with pushup
8
Level: 2
S2
10
Subscription needed
Medium pull (one hand)
8
Level: 3
S1
8
Subscription needed
Press with pushup
8
Level: 2
S1
10
Subscription needed
Medium pull (one hand)
8
Level: 3
S2
8
Subscription needed
Press with pushup
8
Level: 2
S2
10
Subscription needed
Medium pull (one hand)
8
Level: 3
S1
8
Subscription needed
Press with pushup
8
Level: 2
S1
10
Subscription needed
Medium pull (one hand)
8
Level: 3
S2
8
Subscription needed
Press with pushup
8
Level: 2
S2
10
Subscription needed
Hinge plank single arm
8
Level: 3
S1
8
Subscription needed
Rotation with load
8
Level: 3
S1
10
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Hinge plank single arm
8
Level: 3
S2
8
Subscription needed
Rotation with load
8
Level: 3
S2
10
Subscription needed
Hinge plank single arm
8
Level: 3
S1
8
Subscription needed
Rotation with load
8
Level: 3
S1
10
Subscription needed
Hinge plank single arm
8
Level: 3
S2
8
Subscription needed
Rotation with load
8
Level: 3
S2
10
Subscription needed
Hinge plank single arm
8
Level: 3
S1
8
Subscription needed
Rotation with load
8
Level: 3
S1
10
Subscription needed
Hinge plank single arm
8
Level: 3
S2
8
Subscription needed
Rotation with load
8
Level: 3
S2
10
Subscription needed
Forearm extension (single arm)
7
Level: 3
S1
8
Subscription needed
Forearm extension (single arm)
7
Level: 3
S2
8
Subscription needed
Forearm extension (single arm)
7
Level: 3
S1
8
Subscription needed
Forearm extension (single arm)
7
Level: 3
S2
8
Subscription needed
Forearm extension (single arm)
7
Level: 3
S1
8
Subscription needed
Forearm extension (single arm)
7
Level: 3
S2
8
Subscription needed
Cool down
Cossack squat in a bent-over position
1
Level: 1
10
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Hammock - Dolphin
1
Level: 1
5
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T Spine Rotation
1
Level: 1
R1
5
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T Spine Rotation
1
Level: 1
R2
5
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Archerpose
1
Level: 1
R1
5
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Archerpose
1
Level: 1
R2
5
Subscription needed
Forward fold
1
Level: 4
10 sec.
Subscription needed
Forward fold
1
Level: 5
10 sec.
Subscription needed

Comments

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