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2025ChallengesSports Performance & Play

#46: Try 100 Hits on a Boxing Bag

Build explosive power, rhythm, and endurance with this high-intensity boxing challenge. Land 100 solid strikes on the heavy bag in a structured workout.
Editorial Team February 15, 2025October 28th, 20252 min read
Athlete in mid-punch connecting with a boxing bag — overlay text-100 Bag Hits Challenge

100 Hits on the Boxing Bag Challenge

This challenge is a raw and powerful test of technique, speed, and cardiovascular resilience. The 100 Boxing Bag Hitsis your opportunity to unload structured energy into the bag with precision.

Whether you’re a fighter or a fitness enthusiast, this is a full-body workout wrapped in discipline and intensity.

Challenge Format

  • Put on gloves or wraps to protect your hands
  • Choose your bag (heavy bag or freestanding)
  • Set a timer for 3 minutes — can you hit 100 solid punches?
  • Count each clean strike (jab, cross, hook, uppercut)

You can break it down:

  • 10 sets of 10 punches (with short rests)
  • 5 combos of 20 strikes
  • EMOM: 10 strikes every minute for 10 minutes

“It’s not about the punch — it’s about the intention behind it.”
— RB100.Fitness

Why It Works

  • Develops power endurance
  • Improves coordination and footwork
  • Builds mental toughness and anaerobic capacity
  • Offers a full-body burn that goes beyond arms

How to Progress It

  • Time your 100-hit session and track weekly improvement
  • Add defensive movements between combos
  • Use heart-rate monitoring to manage training zones

Pair it with:

External Resources:

Timer or stopwatch next to a heavy bag
Timer or stopwatch next to a heavy bag
Person practicing boxing or martial arts in a gym, mid-strike or holding a strong guard, with confident posture and focus.
Person practicing boxing or martial arts in a gym, mid-strike or holding a strong guard, with confident posture and focus.
Boxing gloves resting on a gym floor post-workout
Boxing gloves resting on a gym floor post-workout

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Editorial Team

Editorial Team

The Relentless Bravery Editorial Team brings together athletes, coaches, and experts to share trusted insights on training, recovery, and mindset. Always consult a professional before making fitness or health changes.

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