Menu
0 Comments

Titan Fitness – Deka Box

View Public Whiteboard

Warm-up (No Measure)

A. General

30 sec Easy Row or Bike

15 Air squats

30 sec Moderate Row or Bike

30 sec rack stretch on floor

30 sec Hard Row or Bike

B. Mobility

90/90 hip stretch

60sec per side

C. Specific

3 sets @ascending

3 Back squats

5 Back rack elbow rotations

3 Front squats

*Re rack the bar between the elbow rotations and front squats

Strength

A: Front Squat (2RM)

Score: Max weight

TC: 15mins

Scaling options

Beginner

Ascend to a relatively heavy 2 reps

Intermediate & COMP

As written

Metcon

B: Metcon (Time)

3 rounds

10 DB hang cleans 2×50/35lbs

10 HSPU

right into

3 rounds

20 DB Step ups 1×50/35lbs, 24/20″

5 Wall walks
KG: 22.5/15

Score: Total Time

TC: 10mins

Scaling options

Beginner

3 rounds

10 DB hang cleans @2xlight

10 Hand elevated push-ups

right into

3 rounds

20 Step ups

5 Inch worms

Intermediate

3 rounds

10 DB hang cleans @2×35/25lbs

10 Piked HSPU

right into

3 rounds

20 DB Step ups @1×35/25 lbs

1-3 Wall walks

COMP

3 rounds

10 DB hang cleans @2×70/50lbs

10 Strict HSPU

right into

3 rounds

20 DB Step ups @1×70/50 lbs

50′ HS walk (25’/25′)

Extra Accessory

Metcon (No Measure)

Bulgarian Split Squat

Every 90 seconds for 12 minutes

Odd: 12 reps left leg

Even: 12 reps right leg

With a barbell back rack