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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

2 sets

-5/5 Airplanes

-7/7 Pause bulgarian split squats

-9 Band pull aparts

Weightlifting

A: Deadlift (5 reps E2MOM x 4)

Every 2mins for 8mins

5 reps @75%

Recovery Bike/Row/Ski

Score: Weight on the deadlift

TC: 8mins

Scaling options

Beginner

EMOM x 4 sets

Min 1: 3-5 reps @moderate

Min 2: Recovery Bike/Row/Ski

Intermediate

As written

COMP

9 rounds

30 sec Ski @mod

2 Banded Deadlift @50% + mod bands

Metcon

B: Metcon (AMRAP – Reps)

EMOM 24minutes

Min 1: 200m Run

Min 2: 12-16 Front rack lunges 95/65lbs

Min 3: 3-4 Wall walks

Min 4: 10-12 KB swings 32/24kg
KG: 40/30

Score: Total reps (exclude the run)

Scaling options

Beginner

Min 1: 100m Run

Min 2: 12-16 Front rack lunges @light

Min 3: 3-4 Inch worms

Min 4: 10-12 Russian KB swings @heavy

Intermediate

Min 1: 100-200m Run

Min 2: 12-16 Front rack lunges @65/45 lbs

Min 3: 1-4 Wall walks

Min 4: 10-12 KB swings @24/16 Kg

COMP

EMOM 40

– 15/10 Cal Row

– 50′ Double DB Front Rack Lunges @2×50/35

– 50′ Hs walk

– 2 Legless Rope Climbs

Extra Accessory

Metcon (No Measure)

McGill Big-3 modified

For quality

30 se/side Star Plank

6-5-4-3-2-1 KB Dead Bug

6-5-4-3-2-1 Bird Dog

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