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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

30 sec row or bike

30 sec Air squat

30 sec high box step ups

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 Pistol Progression

3 sets

4 Back squats @ascending

20sec Hollow rocks

6-10 reps of: Pistol Progression

Pistol Progression

Reverse Lunge to Stand-Back Foot Plantar Flexed

Reverse Lunge to Stand- Back Foot Off Ground

Box Elevated Pistol w/ Plate Counterbalance

Heel Lock Pistol – 2 second pause at bottom

Weightlifting

A: Metcon (Weight)

EMOM 12minutes

Alternate between:

Min 1: 8 Back Squat @60-70%

Min 2: 20sec Max Pistols

Min 3: Rest
Score: Weight used across each set

Scaling options

Beginner

EMOM 12

Alternate between:

Min 1: 8 Back Squat @Light-Moderate

Min 2: 5/5 Elevated Pistols or Step ups

Min 3: Rest

Intermediate

EMOM 12

Alternate between:

Min 1: 8 Back Squat @60-70%

Min 2: 20 sec of Max Heel Lock Pistols

Min 3: Rest

COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

12/9 Cal Row

8 Deadlift 115/75 lbs

6 Hang Power Clean 115/75 lbs
KG: 50/40

Score: Rounds + reps

Scaling options

Beginner

Amrap 15

10/7 Cal Row

8 Deadlift @light-moderate of HPC

6 Hang Power Clean @light-moderate

*Same weight on BB for both movements

Intermediate

Amrap 15

12/9 Cal Row

8 Deadlift @95/65

6 Hang Power Clean @95/65 lbs

COMP

As written

Extra Accessory

Metcon (Weight)

Sandbag/D-ball Carry

3 x 100′ @heavy

Hugging

Rest as needed
Goal: Maintain heavy loads on the body

The carries are a great way to increase core strength and stability in a functional way without straining the joints too much which is why we’ve put it in our deload week.