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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60 seconds Row/Bike/Run/Ski @Easy

10 /10 Single Leg Glute Bridge

30 Seconds Elbow Plank

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

3 Tall box jumps

9 Dual russian KB swings

15 Banded good mornings

Strength

A: Deadlift (5 x 5 @70-75%)

Score: Weight used across each set

TC: 15mins

Scaling options

Beginner

5 x 5 @moderate

Intermediate, COMP

As written

Metcon

B: Metcon (Time)

5 rounds for time

60 Double unders

20 V-ups

50′ DB front rack lunges 2×50/35lbs
KG: 22.5/15

Score: Time

TC: 18 mins

Scaling options

Beginner

60 Single unders*

10 Single leg V-ups OR 20 Sit-ups

50′ DB front rack lunges @2xlight

*Every 10-20 reps attempt a double under

Intermediate

5 rounds

30 Double unders

20 V-ups

50′ DB front rack lunges @2×35/20lbs

COMP

5 rounds

60 Double unders

20 GHD sit-ups

25′ D-ball Lunges (Hugging) @100/80

Extra Accessory

Metcon (No Measure)

3 sets

30 seconds Glute Bridge March + pause

12/12 Prone banded hamstring curls (single leg)
Goal: Unilateral glute/ham strength

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