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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 rounds

30 sec Row or Bike

30 sec Hanging on bar

B.Mobility

Foam roller + Mini band wall slide

10 repetition slow and controlled

https://www.youtube.com/watch?v=VUOVGr8cao0

C. Metcon Specific

3-5 x 4-8 reps of the Pistol progression @ ascending

Pistol Progression

High box step ups

Pistol to a box

Heel lock: https://youtu.be/RldhUF8Ezu0

Band assisted: https://youtu.be/ctu2K33Gxlg

Counter weight: https://youtu.be/odGxYBD3n6A

Heel elevated: https://youtu.be/YSNnLjvT95w

Gymnastics

A: Metcon (No Measure)

Bar muscle up Drills

3 sets

Everyone:

5 Scap pull + hollow body

https://youtu.be/iu7CjzonbZE

Beginner:

5-7 Beat swings

5-7 Jumping CTB*

*Focus on timing the positions of arch to hollow

Intermediate:

3-5 Glide Kip

3-5 Hip to Bar

Advanced:

3-5 Explosive Arch to Hollow + hip to bar

1-3 Bar muscle ups:

Regular, weighted, jumping

Perform

Jump to glide kip + hip to bar Practice 5mins

No dip ring mu

5 x 3-5 reps

Metcon

B: Metcon (Time)

10 rounds for time

8 Pistols

10 Burpees
TC: 15 min

Score: Rounds and Reps

Scaling options

Beginner

10 rounds

8 Air squats

8 Burpees

Intermediate

10 rounds

8 Heel lock Pistols

10 Burpees

Perform

As written

Extra Accessory

Metcon (Weight)

Good morning

3 x 10 @RPE 8/10

Rest