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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2min Row @increasing intensity, rowing the final 10sec @100%

B. Specific

3 x 5 ‘racing start’ strokes or ‘Hard strokes’

30sec rest

https://youtu.be/cH2byTcKsBM

B2. Specific (Pre metcon)

2 sets @Ascending past the working weight

3 Back squats + 3 BTN push press +3 OHS

15 seconds of double unders

Conditioning

A: Metcon (Calories)

Row test

Max cal in 30 seconds

2min rest

EMOM 10minutes

30 sec @70-80% of speed average on the test

Score: Cals in 30 sec effort
Scaling options

COMP

Max cal in 30 seconds

Rest 5-10 minutes

Then,

EMOM 10

30 sec 80% of speed average on the test

Metcon

B: Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes

2 rounds

10 OH Squats 95/65lbs

50 Double unders
KG: 40/30

Score: Time of each set (4)

Scaling options

Beginner

Every 5 minutes for 20 minutes

2 rounds

10 OH Squats @light

50 Single unders

Intermediate

Every 5 minutes for 20 minutes

2 rounds

10 OH Squats @65/45

25 Double unders

COMP

As written

Extra Accessory

Metcon (No Measure)

3 rounds

20 Banded Good morning

30 sec/elbow Side planks

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