Final Round Training

Crowded gym? Limited equipment? Traveling with only access to a cable station?
You can still get a full-body workout in. 💪

These 3 functional training cable machine strength circuits are designed to maximize your training with minimal setup and zero wasted time.

**How to program it 👇**
Option 1: 3-minute AMRAP
• 10 reps of each exercise
• 10 reps/side where applicable

OR

Option 2:
• 30 seconds per exercise
• Repeat 2 rounds nonstop
• Rest 1 minute between circuits

**Circuit 1**
• Standing cable chest press
• Standing cable high row
• Mountain climbers

**Circuit 2**
• Cable squat + low row
• Standing cable face pull
• Standing cable tricep pulldown

**Circuit 3**
• Standing cable rotations L/R
• Cable front row
• Cable EZ bar wide grip bicep curl

The cable machine is one of the most versatile tools in the gym because you can train strength, stability, core control, and conditioning all in one spot.

Perfect for:
✔ Busy gyms
✔ Quick workouts
✔ Vacation training
✔ Limited equipment setups

Less wandering around. More quality work. 🔥

Save this workout for your next busy gym session.

Progress looks different on everyone—and that’s exactly the point. 🎯

This is a real snapshot of what happens when consistency meets quality coaching. Different ages. Different goals. Same focus on fundamentals, effort, and growth. 💪🧠🔥

We don’t train for perfection.
We train for confidence, strength, skill, and showing up a little better each session.✨

Proud of the work being put in here—every rep, every round, every session. 🏋️‍♂️🥊
This is what progress in motion looks like. 🙌

One medicine ball. Full body conditioning. Zero wasted space. 🔥

This circuit proves you don’t need a full gym to get an effective workout in.

Exercises featured 👇
• MB Slams
• MB Alternating Rotational Slams
• MB High Knees
• MB Side Toss L/R
• MB Wall Chest Pass
• MB Floor Chest Pass

Medicine ball training is one of the best tools for conditioning because it combines:
🔥 Power
🔥 Coordination
🔥 Core engagement
🔥 Cardio
🔥 Athletic movement

You can train explosiveness, endurance, rotational strength, and upper body power all in one session — using minimal equipment and very little space.

Perfect for busy schedules, garage workouts, small gym spaces, or anyone looking to get a high-quality workout done fast. 💪

Save this circuit and give it a try next workout.

Progress looks different on everyone—and that’s exactly the point. 🎯

This is a real snapshot of what happens when consistency meets quality coaching. Different ages. Different goals. Same focus on fundamentals, effort, and growth. 💪🧠🔥

We don’t train for perfection.
We train for confidence, strength, skill, and showing up a little better each session.✨

Proud of the work being put in here—every rep, every round, every session. 🏋️‍♂️🥊
This is what progress in motion looks like. 🙌

Core training should do more than look good — it should carry over to real life. 💪

Check out these decline bench core variations using a medicine ball and bodyweight, organized as a circuit that builds strength, control, and coordination.

Med Ball Variations
1️⃣ Decline Bench Med Ball Sit-up Wall Pass
2️⃣ Decline Bench Med Ball Russian Twist
3️⃣ Decline Bench Med Ball Sit-up Overhead Press
🎯Power, rotation, and total-body coordination in every rep.

Bodyweight Control
1️⃣ Decline bench sit-up
2️⃣ Decline bench sit-up + twist
🎯Slower, controlled reps to own the movement and build true core strength.

➡️These exercises are highly functional. They train your ability to flex, rotate, and resist movement — the same patterns you use when lifting, carrying, reaching, throwing, or bracing during everyday tasks.

A strong core isn’t just for the gym. It’s for life outside of it. 🔥

Save this circuit and train with purpose. 💪

“What do I need before I start boxing?” 🥊

Coach Gary’s answer:
Just the desire to learn. That’s it.

You don’t need experience.
You don’t need to be “in shape.”
You don’t need an athletic background.

At Final Round, we teach people from day one — even if they’ve never worked out before.

But there are 3 things you do need to be okay with:
✅ It takes time
Boxing is a skill. You’re not mastering it in a week.
✅ You won’t be good right away
Footwork, stance, timing — it all has to be learned. Everyone starts somewhere.
✅ It’s hard
Boxing is one of the most intense forms of cardio you can do.
15 minutes on the bag can feel like an hour of running.

If you’re okay with that… you’re ready.

No prerequisites. No perfect starting point.

Just show up and we’ll take care of the rest. 💪🥊