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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 rounds

10/8 cal Row @increasing intensity

10 Rotating scorpions

5/5 Hanging scapular C.A.R’s

https://youtu.be/FPpTDqBzYVw

B. Activation

3 sets @ascending

5 Bench press

5 Pendaly rows

10 Banded W-Y

Metcon

A: Metcon (2 Rounds for weight)

OPEN 22.1

OR

4 rounds

4 Paused Bench Press @60%

Rest 30 sec

1-4 Pendlay Rows @Heavy

Rest 30 sec
Score: Weight across for both lifts

TC: 10mins

Scaling options

Beginner

4 rounds

4 Bench Press @moderate

Rest 30 sec

1-4 Pendlay Rows @Heavy

Rest 30 sec

Intermediate & COMP

As written

Conditioning

B: Metcon (10 Rounds for time)

Every 2 mins x 10

Row 225/200 m

5 High wall balls 12/10′, 20/14 lbs
Kg: 10/8

Score: Time of each round

TC: 20mins

Scaling options

Beginner

Every 2 mins x 10

Row 150/100 m

5 High as possible wall balls @light

Intermediate

As written

COMP

Ski

10 x 250m

rest 1:1

Extra Accessory

Metcon (Weight)

Turkish Get Up

Accumulate 15 reps/side
Goal: Core + Shoulder stability