No experience neededFree plan

You’re in front of the bag.
Now what?

One Two Hook tells you exactly what to throw next — round by round, drill by drill. Pick your time, level and equipment, and get a complete coached workout in seconds.

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Thousands of drills.
Zero to memorize.

There are thousands of punches, kicks, combos and exercises you could do. You don’t have to know them all — or remember them. The app picks them, puts them in order and coaches you through every one.

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Day one
or year ten.

Beginners learn step by step, with new skills unlocking as you master the last ones. Experienced fighters choose their skills and intensity and just get to work.

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Just put in
your headphones.

Watch the video while you learn — then go audio-only. A voice in your ear and a round timer with warnings, so your eyes stay on the bag.

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New in One Two Hook

More coaching. More tracking.
Still no extra gear.

Real video workouts with tutorials built in, every strike counted, belts to earn, a planner for your week and a pro round timer — all inside the app.

Learn it: step-by-step tutorial A tutorial in the One Two Hook workout video, front and back view with lead and rear side labels Drill it: the round, with the timer on screen A heavy bag round in the workout video with the round timer counting down
VIDEO

Full video workouts with tutorials to learn

Every workout is a real coached video, built for you. When a new skill comes up, the coach teaches it first — front and back views, lead and rear side marked — then you drill it in the next round.

  • Warm-up, tutorials, rounds, strength and stretch in one video
  • Round timer, warning sounds and a timeline of every section
  • Turn your phone sideways for the full picture, or follow by ear
Strikes and moves list: jab, cross, hooks, roundhouse with progress to 10,000
NEW

Every strike counted. No punch tracker needed.

Every round knows exactly what it calls, so when you finish a round you get credit for every jab, cross, hook, roundhouse, slip and step in it — no sensors, no wearables, nothing to charge.

  • Strikes and moves for today, this month, this year and lifetime
  • Every technique listed: punches, kicks, knees & elbows, defence, footwork
  • A progress bar toward 10,000 reps of each one
Belt card: Green belt, 43.6% overall, 49% of the way to Blue
NEW

Earn your belts, White to Black

Your belt grows with you. Half comes from the skills you’ve learned, half from the strikes and moves you’ve actually thrown — so you rank up by putting in the work.

  • 9 kickboxing belts: White, Yellow, Orange, Green, Blue, Purple, Brown, Red, Black
  • Your belt on the home screen, with how far to the next one
  • Swipe through every belt and see what it takes
Home screen with the belt bar and Today's Workout Workout Planner with programs and a weekly calendar
FREE

A plan for every goal

Pick a science-based program — Beginner Foundations, Fat Burn, Fight Camp, Kickboxing Conditioning, Recovery & Mobility and more — or build your own week. The Workout Planner is free for everyone.

  • A calendar that ticks off the days you trained
  • “Today’s Workout” on the home screen opens your planned settings in one tap
  • Reminders on your workout days
Workout complete screen with a front and back body map of the muscles worked
NEW

See every muscle you worked

Finish a workout and get a front and back body map of everything your strength sets hit, plus the strikes and moves you threw.

  • Upper, lower and core progress from the exact muscles each exercise works
  • Calories from real effort: active minutes only while the timer runs, plus recovery
  • Save workouts and calories to Apple Health (optional)
Boxing round timer with a custom plan, preset plans and sound choice Workout options panel with beep sound choice and timeline markers
NEW

A pro round timer — and your sound

Use the timer on its own for open bag work or sparring, or let it run your workout videos.

  • Preset plans: Pro Boxing, Amateur, Muay Thai, MMA, Tabata and more
  • Make your own: add rounds, rests and warnings, then repeat ×N
  • Big view that fills the screen with the time left
  • Five sounds: Original, Boxing Bell, Digital Beep, Buzzer, Whistle — in the timer and the workout videos
  • Just want the timer? Get the free OTH Timer app

How it works

You don’t need a plan.
That’s our job.

Most people buy a bag, hit it for ten minutes and run out of ideas. One Two Hook turns every session into a structured class — like having a coach in the room, whenever you’re ready.

01

Set it up once

How long you have, your level, your stance, the equipment around you and the muscles you want to work.

02

We build the workout

Warm-up, new skill tutorials, rounds, strength and a cool-down stretch — assembled for you in seconds, different every time.

03

You just train

Follow the coach, hear the round timer and warnings, and let the app track your minutes, rounds and skills.

For every level

Learn from zero.
Still useful as a pro.

Start knowing nothing and the app teaches you. Already know how to fight and it gets out of your way and makes you work.

New to boxing

Never thrown a punch? Perfect.

  • Step-by-step tutorials: stance, guard, the number system, punches and kicks.
  • New skills unlock automatically once you’ve practised the last ones — no guessing what to learn next.
  • Your skill progress is tracked from Beginner to Advanced.
  • Hand-wrap tutorial before you put the gloves on.
  • Learn to hold pads, so a friend can train with you.

Experienced

Skip the basics. Get the work.

  • Tick the skills you already know and only see what you choose.
  • Set round length, rest, intensity and how much strength work you want.
  • Partner pad work and sparring drills for the gym.
  • Orthodox or southpaw — the videos flip to match your stance.
  • Endless variety: the same workout never comes around twice.

OUR APP

Everything in the app

Your coach, timer and training log
in one app.

🎯

Built for you, every time

5 minutes or 2 hours, your level, your equipment. Every workout is assembled fresh from your settings.

🥊

5 ways to train

Heavy bag, shadow boxing, pads or mitts, sparring drills and weight training.

📈

Skills that unlock

Tutorials are worked into your workouts. Practise one enough times and it’s learned — the next one unlocks.

⏱️

Round timer built in

Every round is timed, with warning sounds before it ends — pick a bell, beep, buzzer or whistle. There’s also a pro round timer with presets and your own plans.

🎧

Audio-first coaching

Follow by ear with your headphones in. Your music keeps playing — the coach ducks it when it talks.

🔁

Orthodox or southpaw

Pick your stance and the videos mirror to match, so every combo is on your side.

🏋️

Strength with your gear

Dumbbells, kettlebells, medicine ball, jump rope, speed bag or just bodyweight — upper, lower and core.

💪

Body Focus

Pick the muscles you want to hit — down to individual muscles — and those exercises come first.

🧘

Warm-up & stretch

Every session can start with a warm-up and end with a cool-down stretch, so you’re not skipping them.

🏠

No mat? No problem

Switch off floor exercises when you’re training on concrete, in a garage or at a park.

📊

Stats & progress

Minutes, calories, rounds, every strike and move, strength and skill progress — and belts from White to Black.

🥋

Every strike counted

No punch tracker needed: each round credits you for every jab, cross, kick and slip it calls.

🗓️

Workout Planner

Science-based programs or your own week, with a calendar, reminders and “Today’s Workout” in one tap. Free.

🫀

Muscles worked

A front and back body map of every muscle your workout hit, plus Apple Health sync.

📱

iPhone and web

Train with the iPhone app or right in your browser — your workouts follow you.

Heavy Bag and Shadow Boxing

Heavy Bag & Shadow Boxing

Turn your heavy bag into a complete, structured class whenever you’re ready. No bag or no space? Shadow box anywhere to sharpen your technique, with bodyweight exercises that still build strength — no equipment needed.

Mitt Work

Mitt Work

Learn how to hold pads. Grab a partner at the gym or in the park. Mitt work is a great way to add movement, especially when you don’t have space for a heavy bag.

Weight Training

Weight Training

Weight training lets you train your way. Use the equipment you already have and target upper, lower, or core—mix and match as you go.

Sparring

Sparring BETA

Train with a partner. Sparring drills and partner rounds teach timing, distance and defence, with tutorials for both sides so you learn to give and take.

Trillions of workouts?

Our patent-pending technology can build trillions of different structured workouts. Here’s how:

01 Capture Preferences

You set duration, skill level, equipment and focus.

02 Segment Matching

The engine finds the pre-tagged clips in our library that match.

03 Dynamic Assembly

The clips are put together into one workout video.

04 Instant Delivery

Your custom workout streams to your device.

Equipment Options

Dumbbells

Dumbbells

Build strength and power with free weights.

Kettlebells

Kettlebells

Perform swings and explosive moves for boxing strength.

Medicine ball

Medicine Ball

Add resistance to your workouts, anywhere.

Jump rope

Jump Rope

Improve cardio, timing, and agility with simple jumps.

Speed bag

Speed Bag

Sharpen hand speed, rhythm, and coordination.

Bodyweight training

Bodyweight & more to come

Train anywhere with bodyweight. New equipment options are on the way!

Explore Your Routine

Warm-ups
Tutorials
Rounds
Conditioning
Strength Training
Cooldown & Stretch

Plans

Start free.
Upgrade when you’re hooked.

Every plan gives you unlimited personalized workouts. Higher plans unlock more tutorials, exercises and equipment. Cancel any time.

Free

$0

Unlimited workouts to get started.

Starter

$4.99 / month

More skills and exercises unlocked.

Growth

$12.99 / month

Even more tutorials, drills and equipment.

Pro

$29.99 / month

Everything in the library, as it grows.

Or get Pro for $299 / year. New video segments are added regularly.

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Questions

Good to know

I’ve never boxed. Is this for me?

Yes. Choose Beginner and the app starts with the basics — stance, guard, the number system — and adds new skills as you practise them. You never have to figure out what to learn next.

I already train. Will it be too easy?

No. Tick the skills you already know, turn up the intensity and round length, and add strength work with your own equipment. Every workout is different, so it never gets stale.

What equipment do I need?

None to start: shadow boxing and bodyweight work need nothing. Add a heavy bag, gloves, pads, dumbbells, kettlebells, a medicine ball, a jump rope or a speed bag and the app uses them.

Do I have to watch the screen?

Only while you’re learning something new. After that you can follow along by ear with your headphones in, with the round timer and warnings keeping you on pace.

How long are the workouts?

You choose — from 5 minutes up to 2 hours. The app fills the time with the right mix of rounds, tutorials, strength and stretching.

Do I need a punch tracker?

No. Everything is done in the app. Every round knows the strikes and moves it calls, so when you finish a round you get credit for every jab, cross, hook, roundhouse, slip and step in it — no sensors or wearables. You’ll see them on your Training Dashboard, and they move you up the belts.

How do the belts work?

There are 9 belts, White to Black. Half of your progress comes from the skills you’ve learned, the other half from the strikes and moves you’ve thrown (10,000 for each skill you’ve learned). Your belt shows at the top of the home screen.

Which devices does it work on?

iPhone (App Store) and any computer, tablet or phone through the web app. An Android app is on the way.

Can I cancel?

Yes, any time. You can also stay on the Free plan for as long as you like.

Your next round
starts now.

No experience needed, no plan needed. Just you, the bag and a coach in your ear.

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