Workouts

The Haunted Dojo
Workouts

Six workouts will be announced each day of the competition, three Flow (L/M/H) and three Boxing (L/M/H). In order to score points for your team, you must do one Flow and one Boxing from the workouts assigned each day. Intensity doesn't matter, if you want to do the L Flow and the M Boxing, that's perfectly OK. Just do one of the day's assigned Flow workouts, and one of the assigned Boxing workouts to contribute to your team's points.

Teams getting 90% or more of their workouts completed will receive 1,000 bonus points for the day, so get in those headsets and get swingin'!

If you don't finish a workout on the day it was assigned you can go back and do it later. It will still count toward your team's score for that day, but won't count toward the bonus 1,000.

Workouts for Day 7

Do one flow and one boxing.

Just Dance - "Disco Inferno Remixed"
Flow - Low Intensity
Raneir Pollard
6.11.24
18 minutes
Mood Booster - "Bottled Lightning"
Boxing - Low Intensity
Coach Doc
7.21.23
15 minutes
Pop Till You Drop - "Dark & Dancey"
Flow - Medium Intensity
Raneir Pollard
4.21.21
18 minutes
Game Time - "Born to Win"
Boxing - Medium Intensity
Dwana Olsen
7.02.24
13 minutes
Rapattack - "Battle To The Beat"
Flow - High Intensity
Coach Doc
6.04.24
17 minutes
The Drop - "Drop into the Deep"
Boxing - High Intensity
Mark Harari
7.06.24
16 minutes
Day 7 Flow OptionsDay 7 Boxing Options

Workouts for Day 6

Do one flow and one boxing.

Girl Power - "Keep On Burnin'"
Flow - Low Intensity
Dwana Olsen
8.26.22
18 minutes
Rapattack - "Trap It Up"
Boxing - Low Intensity
Dwana Olsen
5.23.23
13 minutes
Power - "Begin Within"
Flow - Medium Intensity
Mark Harari
3.14.24
21 minutes
A Call To Arms - "Shout it All Out"
Boxing - Medium Intensity
Mark Harari
2.05.24
12 minutes
Rap-ture - "Slaying the Rap Game"
Flow - High Intensity
Coach Doc
3.15.24
18 minutes
Punk You - "Knee'd For Speed"
Boxing - High Intensity
Leanne Pedante
4.24.24
13 minutes
Day 6 Flow OptionsDay 6 Boxing Options

Workouts for Day 5

Do one flow and one boxing.

The Drop - "Bass & Boom"
Flow - Low Intensity
Dwana Olsen
8.02.23
20 minutes
Break Stuff - "Dubstep on the Brakes"
Boxing - Low Intensity
Mark Harari
5.06.24
18 minutes
Rapattack - "Lightning Strikes Twice"
Flow - Medium Intensity
Mark Harari
2.26.24
20 minutes
Power - "Power Through Problems"
Boxing - Medium Intensity
Mindy Lai
5.04.24
16 minutes
Pop Till You Drop - "Moonlight Mood"
Flow - High Intensity
Raneir Pollard
6.15.24
17 minutes
Molten Rock - "Hot and Unbothered"
Boxing - High Intensity
Leanne Pedante
5.31.24
20 minutes
Day 5 Flow OptionsDay 5 Boxing Options

Workouts for Day 4

Do one flow and one boxing.

Joy - "Ebb and Flow"
Flow - Low Intensity
Raneir Pollard
11.24.21
22 minutes
Rapattack - "A Fight to Remember"
Boxing - Low Intensity
Mark Harari
5.15.24
14 minutes
Strut - "Wavy in the Eighties"
Flow - Medium Intensity
Coach Doc
2.09.24
21 minutes
Break Stuff - "Y2TKO"
Boxing - Medium Intensity
Mindy Lai
2.22.24
15 minutes
Strut - "Go Sista"
Flow - High Intensity
Raneir Pollard
3.09.24
22 minutes
Girl Power - "Boss Up"
Boxing - High Intensity
Coach Doc
5.14.24
15 minutes
Day 4 Flow OptionsDay 4 Boxing Options

Workouts for Day 3

Do one flow and one boxing.

Fuego - "Dancefloor Inferno"
Flow - Low Intensity
Mark Harari
12.20.23
20 minutes
Monster - "Moonlit Monster"
Boxing - Low Intensity
Raneir Pollard
10.27.22
30 minutes
Break Up Shape Up - "Ready for It All"
Flow - Medium Intensity
Raneir Pollard
4.11.24
18 minutes
Rapattack - "Cash Out Bout"
Boxing - Medium Intensity
Coach Doc
6.18.24
21 minutes
Break Stuff - "Into Overdrive"
Flow - High Intensity
Raneir Pollard
5.21.24
22 minutes
Pros Only - "Portal Combat"
Boxing - High Intensity
Mindy Lai
6.13.24
23 minutes
Day 3 Flow OptionsDay 3 Boxing Options

Workouts for Day 2

Do one flow and one boxing.

Sweat Symphony - "Soft and Sinister"
Flow - Low Intensity
Dwana Olsen
4.18.24
18 minutes
Rap-ture - "First in Class"
Boxing - Low Intensity
Coach Doc
5.23.24
18 minutes
Please Leave By 9 - "Debut"
Flow - Medium Intensity
Leanne Pedante
9.02.24
23 minutes
Break Stuff - "Hook, Jab, Boom!"
Boxing - Medium Intensity
Dwana Olsen
6.21.24
15 minutes
Reggae Getaway - "Reggae Rumble"
Flow - High Intensity
Raneir Pollard
5.24.24
20 minutes
Game Time - "For the Win"
Boxing - High Intensity
Mindy Lai
5.25.24
16 minutes
Day 2 Flow OptionsDay 2 Boxing Options

Workouts for Day 1

Do one flow and one boxing.

The Drop - "High Beats, High Knees"
Flow - Low Intensity
Leanne Pedante
2.28.24
20 minutes
Molten Rock - "Mountain of One"
Boxing - Low Intensity
Coach Doc
3.06.24
16 minutes
The Drop - "Bass in Ya Face"
Flow - Medium Intensity
Coach Doc
3.19.24
20 minutes
Girl Power - "Be Great Today"
Boxing - Medium Intensity
Mark Harari
3.01.24
17 minutes
Y2K Babyyy - "Rah-Rah Land"
Flow - High Intensity
Dwana Olsen
3.23.24
20 minutes
Glutacious - "Get Lit Not Hit"
Boxing - High Intensity
Leanne Pedante
4.13.24
16 minutes
Day 1 Flow OptionsDay 1 Boxing Options