Speed Punch is a striking endurance workout built on one uncomfortable truth: punching speed is not built by punching fast - it is built by punching tired. Sixty punches per set arrive in three blocks of twenty, separated by push-ups, a 20-count plank hold and a closing pair of burpee-plus-punch combos that fuse the whole session into one final statement.

The structure loads the shoulders between every punch block so the speed work always lands on pre-fatigued muscle. Two push-ups after the first twenty punches sounds trivial and is not meant to be hard - it is meant to keep the chest and shoulders switched on. The 20-count plank in the center is the longest quiet stretch of the workout, shoulders holding bodyweight while the arms bank tension for the next block. The final combo - two burpees, each finished with punches on standing up - rehearses the real skill underneath all of it: producing crisp strikes immediately after maximal effort. This is the fatigue-based method: overload the system now, and speed emerges over the weeks that follow. The punches themselves never need to be fast in training - they need to be correct while tired, which is harder.

Rotate every punch from the hips with the guard hand at your chin, and keep the last block's technique identical to the first's - that consistency is the entire training effect. Keep the push-ups full-depth and the plank rigid. In the burpee combos, stand fully before striking; the seam between explosion and punch is exactly what you are here to build.

Sixty punches on tired shoulders today. Speed is what those punches become next month.

Make it Harder: Double the burpee combos to four.

Make it Easier: Drop the plank to a 10-count and the push-ups to your knees.