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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2min Easy Row or Bike

1min Tempo Air Squats @3.1.X.1

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

3 sets

5/leg Single Leg glute bridge

5 Cal fast on bike or rower

5-10 Back squats @ascending

Strength Endurance

A: Metcon (Time)

Back Squats

For time

30 reps @70%
TC: 10mins

Scaling options

Beginner

3 x 10 Squats @moderate

*Learning to move well through full range of motion as fatigue sets in

Intermediate & COMP

As written

Metcon

B: Metcon (Time)

21-18-15-12-9-6-3

DB Deadlift 2×50/35lbs

Cal Row

KG: 22.5/15

Score: Time

TC: 15mins
Scaling options

Beginner

21-18-15-12-9-6-3

DB Deadlift @2xlight

15-13-11-9-7-5-3

Cal Row

*To keep this simpler and easier to remember, beginners can simply do 9 Cals per round

Intermediate

21-18-15-12-9-6-3

DB Deadlift @2×35/25

Cal Row

COMP

21-18-15-12-9-6-3

DB Deadlift @2×50/35

GHD Sit-ups

Extra Accessory

Metcon (No Measure)

3 sets

20 Fast Banded leg curls

No rest

6 Assisted explosive glute ham raise

Rest 60 sec

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