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Cuban workout is an endurance drill on the heavybag. You determine a length of time - usually start with a regular round of 3 minutes, then move up to 5, 10, and eventually 15 minutes. For the duration of the round, you throw punches continuously - no breaks and with good form. It helps to count the number of punches you throw in your head or have a partner keep track for you. That way, next time you do it, you have a goal to beat. Important not to sacrifice technique for speed though.