Tap a round to open it — each has its own length, rest, combos and type; the last round has no trailing rest. To groove one combination for a round, set its Round type to Drill.
Warm-up round (2:00)
Two easy minutes of footwork and light shots before round one.
Quick start
Drill a combo
Groove one combination for the whole session — the timer up top sets rounds and rest. Build up builds the combo piece by piece within each round — two pieces first, one more at a time, then a defence layer, finishing with it mixed into normal calling — paced by your Pace dial. Later rounds start deeper in, and on alternating stance each stance builds up from scratch. Speed repeats it on a beat that tightens every round. Repeat holds a steady beat all the way.
Combo
Alternate with
Optional second combo — the corner alternates the two so you switch gears between reps.
Call every
8s
Kettlebell guide
The corner calls these as stations — a 3:00 round rotates through five, an EMOM round takes one per minute. Two-sided moves get a switch sides call at the halfway mark. Untick anything you can’t do (or don’t have room for) and the rotation skips it. Technique before load: start light, 2–3 bell sessions a week.
Reps per station
Called with each station, EMOM style — hit the number, rest what’s left. Count per side on switch-sides moves. Off paces by time alone.
Swings
Hinge, don’t squat — hips back, flat back, then snap them through. Arms are ropes; the bell floats to chest height.
Goblet squats
Bell tight to the chest, elbows inside the knees — sit between the heels and drive up tall.
Clean and pressswitch sides
Zip the bell up the body to the rack, then punch the ceiling. Swap hands on the switch sides call.
Single-leg deadliftswitch sides
Hips square, back flat — reach the bell down as the free leg drifts back, then squeeze up tall.
Rotational swings
Swing across the body — hips and shoulders turn together. Power from the ground up, like a hook.
Rowsswitch sides
Flat back, pull the bell to the ribs, elbow tight — control it back down.
Squat jumps
No bell — sit low, explode up, land soft and ready to go again.
Halosswitch sides
Circle the bell tight around your head, ribs down — shoulders working, guard staying honest.
4-week program
From first bag session to club distance in four weeks, three sessions a week. Load the next one and hit start — finishing it ticks it off.
Level
Beginner keeps it simple; each level unlocks more and mixes in more defence and body work. How scaling works: Defence & movement and Body shots (under More → Coaching) set the ceiling — your Level scales it down, so Beginner stays sparse and Advanced fills it in. Build up ramps beginner→advanced across the rounds (per stance when alternating), layering defence then counters onto the same combos as it climbs — e.g. round 1 calls 1-2-3, later rounds 1-2-3 slip, then 1-2-3 slip 2.
Combo pool
Shot focus
Leans most of the round’s calls onto one shot or movement family — announced at the bell.
Round type
This session drills one combination — the drill stands in for Round type, Combo pool and Shot focus while it’s on. Turn it off under Drill a combo.
Tick the combos you want in the pool. The caller picks from ticked ones at random. Add your own at the bottom.
Build a combo
Tap punches and movement below to build a multi-phase combo.
Punches
Movement · your ticked calls
1 jab, 2 cross, 3 lead hook, 4 rear hook, 5/6 uppercuts. Body shots use a b: 1b/2b to the body, 3b/4b body hooks. Drop a slip or roll mid-combo to make it multi-phase, e.g. 1 2 · slip right · 3 2. Build directions as orthodox — left/right flip automatically on southpaw rounds.
Movement
Slips, rolls, steps, pivots and guard work. Ticked ones get woven between your punches, with the punch each slip loads. Directions are shown orthodox and flip automatically on southpaw rounds.
Share combos
Send just your own combos to a training partner as a .combo file, or pull theirs in. Importing adds to your list — it won’t touch your settings or wipe what you’ve already built.
Saved workouts travel the same way as a .workout file — importing adds to your Quick start chips.
Your record
Milestones
Weekly goal
Off
Rounds per week — kinder than a day streak; rest days don’t break it.
Session log
Your last sessions on the bag, newest first — kept on this device and carried in your .coach backup.
Coaching
Call stance each round
Alternate starts with
Alternate flips orthodox/southpaw each round, starting from the stance you pick above. The stance is shown and called at the start of every round. Tap the badge on the main screen to flip it mid-session.
Ring the bell
A ring under the voice at the start and end of every round. Off keeps the corner voice-only.
Vibrate on the bell
A buzz at round changes (Android — iPhones don’t allow it in the browser).
Guard watch (beta)
The camera watches your guard — phone in front of you, where it already sits for the timer, a touch left or right of the bag. When both hands stay down between combos the corner calls “hands up”, and each round’s guard verdict lands on the rest screen, the summary and your record. All on-device, nothing recorded. First use downloads the pose model (~17 MB, then offline); the camera only runs during work rounds to save battery. For punch counting, use Bag Coach under More → Camera.
Call style
Numbers: “one, two” · Names: “jab, cross” · Both: “one jab, two cross”. Body shots are always named.
Combo pace
Corner pacing
Eases through the back half of a long round, then pushes the final ten — like a real corner. Off = metronome-steady.
Defence & movement
Sets the ceiling for defence woven between punches: slips, rolls, steps, pivots. Your Level (Workout tab) scales it down — see How scaling works there. Pick which moves are in play under Combos → Movement.
Body shots
How many body shots get mixed into freestyle combos — your Level scales it. Named body combos live in Combos → Body.
Coach voice
Pick who works your corner. Clips download once per voice, then play offline.
Voice speed1.0×
How fast the coach talks. The next combo isn't called until you've had time to finish the current one, and longer combos wait longer before the next call. The coach is a recorded human voice — it plays through the iPhone mute switch by default (see Play on silent below); if it’s quiet, turn the volume up. iOS only plays sound after you tap Start.
Play on silent (iPhone)
The corner speaks even with the mute switch on — like a music app. The trade-off (an iOS limit for web apps): it takes priority over music playing on this phone rather than dimming it. Turn it off to duck under your music instead — the mute switch must then be off. Music from another speaker or device isn’t affected either way.
Voice check
Tap to hear the coach right now — handy for checking your volume and that audio is working. iOS only allows sound after a tap.
Take the coach offline
Normally clips are saved as they first play, so a fresh install needs a signal to speak. This fetches every clip for the current coach in one go — do it before training somewhere with no reception.
Add to Home Screen from Safari’s share menu for fullscreen, or install from your browser. Works offline once loaded; your combos and program are saved on this device.
Theme
Reskin the corner. Pick your fighter — boxers, brawlers and a few legends from the games and screen. Changes the whole app instantly, and it’s saved on this device.
Backup & restore
Everything lives on this device. Back up to save your settings, custom combos and movement to a .coach file you can keep or carry to another phone. Restoring replaces what’s currently here.
Camera (beta)
Camera Coach — on-device pose tracking that watches you train. The video never leaves your phone and nothing is recorded. For a guard watch inside your normal timer sessions (“hands up” when your guard drops), flip on Coaching → Guard watch up on this tab. The two standalone drills below each want the phone in a different spot:
Bag Coach — prop the phone side-on (~90°) to you at the bag. Watches your form: guard up, balance, punch type, and whether you actually landed the shot.
First run downloads the pose model + runtime (~17 MB, one time) and asks for camera permission, so it needs a connection once — after that it works offline. Rough edges expected — it’s a preview.
You should have just heard “Coach Fred, ready to work.” Every combo gets called out loud like that.
No sound? Usual suspects:
• Turn the volume up (the coach plays through the iPhone mute switch by default).
• Bluetooth headphones paired? The coach is talking to them.
• Check More → Play on silent is on if your phone is muted.