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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

1 min Row or Bike

30 seconds

round 1: Inch worms

round 2: pvc prone press

round 3: Reverse plank

B. Mobility

Handstand superman drill

10-15 repetitions

https://www.youtube.com/watch?v=Dxb0aGEAMFs

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C. Specific

2 sets

3 push-up to downward dog

7/7 Banded Y pulls

5 Push press

5 push jerks

Weightlifting

A: Push Jerk (5×5 @75-80%)

Every 3 mins x 5 sets

5 @75-80%

Score: Weight used across each set

TC: 15mins

Scaling options

Beginner

Push Press or Jerk

Every 3 mins x 5 sets

5 @moderate

Intermediate & COMP

5 x 5 @75-80%

Rest 2-3mins

Metcon

B: Metcon (Time)

6 rounds

20/16 Cal Row/Ski/Bike

15 Snatches 75/55 lbs

Rest 2mins between rounds
KG: 40/30

Score: Total time

TC: 20mins

Scaling options

Beginner

6 rounds

12/9 Cal Row/Ski/Bike

15 Snatches @light

Rest 2mins between rounds

Intermediate

6 rounds

20/16 Cal Row/Ski/Bike

15 Snatches @65/45 lbs

Rest 2mins between rounds

COMP

6 rounds

30/25 Cal Ski

15 Snatches @95/65 lbs

Rest 2mins between rounds

Extra Accessory

Metcon (No Measure)

5 sets

6/6 Landmine Clean & press

8 Seated band rows
Goal: Upper back power & strength hypertrophy

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