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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

30sec Bike or Row @easy

30sec Cossack squats

30sec Bike or Row @mod

30 sec of Jumping air squat every 2,3,4,5 sec

30sec Bike or row @hard

B. Mobility

90/90 hip rotations

60sec

C. Specific

2 sets

5/5 Banded monster walks

10 Glute bridges

5 jumping squat with empty bar

Strength

A: Back Squat

3 @70%

3 @80%

Max reps @90%

Score: Reps @90%

TC: 10mins

Scaling options

Beginner

3×3 @3 sec down

Rest 2mins

Intermediate

As written

COMP

As written

Metcon

B: Metcon (AMRAP – Reps)

6 sets of

60sec Max reps TTB

30sec Max reps Squat Clean @80%

90sec rest

Score: Total reps

Total time: 18minutes
Scaling options

Beginner

Every 3 mins for 18 mins

60sec max reps V-ups

30sec Max Squat Clean @mod-heavy

Intermediate

Every 3 mins for 18 mins

60sec max reps Toes to eye level

30sec Max Squat Clean @80%

COMP

EMOM 6

Odd: max reps TTB

Even: Max Squat Clean @135/95

Rest 2

EMOM 6

Odd: Max TTB

Even: max Squat Clean @185/125

Rest 2

EMOM 6

Odd: MAx TTB

Even: Max Squat Clean @225/155

Rest 2

Every 30 sec for 6 minutes

1 Power Clean @255/165

Extra Accessory

Metcon (No Measure)

Glute ham raise

3 x 6

Rest as needed between sets

Slow and controlled descent

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