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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

EMOM 4

Odd: Bike/Row/Ski

Even: 1 moderate height box jump 3,5,7 sec

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

1 Set

-5/5 Airplanes

-7/7 Pause bulgarian split squats

-3 Hang clean pulls

-3 pause hang cleans*

*Pause in reception

Weightlifting

A: Metcon (Weight)

6 sets

3 Low Hang Clean @70-80%

Rest 3-4mins
Score: Weight of heaviest set

TC: 15mins

Scaling options

Beginner

6 sets

3 Low Hang Clean @moderate

Intermediate

As written

COMP

2-3 x EMOM 6

Min 1,4: Deadlift

Min 2,5: 50′ Broad Jumps

Min 3,6: 3 Low hang Clean @80%+

Rest 3 minutes between each EMOM

Metcon

B: Metcon (Time)

For time

150-100-50 Double-unders

50-30-10 TTB

50-30-10 Cal Row

Score: Time

TC: 20mins
Scaling options

Beginner

For time

150-100-50 Single under*

50-30-10 V-ups

25-15-5 Cal Row

*Attempt a double under every 10-20reps

Intermediate

For time

50-30-10

Double under

Toes to eye level

Cal Row

COMP

As written

Extra Accessory

Metcon (No Measure)

Core stability

4 sets

3 Dragon flag

6 Explosive V-ups

12 Sky touches

Rest 60-90 seconds

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