Less boxer. More athlete. You can think of it as all of the training you might do in preparation for a fight . The 45-minute workout is evenly divided between 4 Pods of training. Quarter of the class is spent on custom Cardio: sprinting, climbing, pushing, maybe boxing and dare we say even recovering. The other quarter of class is spent with a variety of resistance: pressing, pulling, squatting, crunching. The 3rd and 4th will include speed and agility drills and plyometrics. The intervals are authentic and intense, the activities are varied, and the sweat is real. You will have a super calorie torch by the end of this session, easily over 500 Cal.