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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 rounds

10/8 cal Row @increasing intensity

4/4 KB Russian swing, one arm

4/4 KB high pull, one arm

4/4 KB overhead returns, one arm

4/4 KB snatches, one arm

https://youtu.be/cCZY5qv0kyY

B. Activation

3 sets @ascending

5 Bench press

10 Banded W-Y

C. Metcon prep

Allow advanced athletes the time to warm up and prep their BMU & HS walk

Set up beginner and intermediate athletes for their respective scales.

Weightlifting

A: Metcon (4 Rounds for weight)

Every 2 mins x 4 sets

6 DB Bench press @RPE 8
TC: 8 min

Score: Weight across

Scaling options

Beginner

Every 2 mins x 4 sets

6 Bench press @Moderate

Intermediate

As written

COMP

Bench Press

4 x 10

Rest 60-90 sec between sets

Metcon

B: Metcon (Time)

9 rounds

3 Bar Muscle-ups

4/4 KB snatch 24/16 Kg

25’ HS walk

Rest 1 min every 3 rounds
TC: 17 mins

Score: Time

Scaling options

Beginner

9 rounds

3 Jumping pull ups

8 KB swings @ moderate

1 Wall walk

Intermediate

9 rounds

3 Jumping Bar mu or CTB

4/4 Single arm russian KB swings @ heavy

3 Wall walks or 10-16 Shoulder taps on wall

COMP

12 rounds

3 Bar Muscle-ups

4/side KB snatch @70/53lbs

25′ Hs walk

Rest 1 min after every 4 rounds

Extra Accessory

Metcon (No Measure)

Seated banded row

3 x 12 @ 2 second eccentric