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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 Rounds

30 seconds Row/Bike/Run/Ski @Easy

20 Alternating 90/90 hip rotations*

10-15 Jumping air squats

*https://youtu.be/qq_Z7sAmVrA?t=10

B. Specific

3 sets

4 Back squat: ramp up

4-8 Shrimp squat or bulgarian split squat

C. Muscle up drills, right before the metcon

4-5 Low ring Y pulls into transition

https://youtu.be/8hyFclpW8hM

4-5 Swing on rings

​​https://youtu.be/1ZY8zB143pw

Beginners:

Practice feet supported ring dips:

https://youtu.be/rZ91O0bXJ2k

Strength

A: Back Squat (4 x 8 @ 72%)

Rest 3 mins between sets

Score: Weight used across each set

TC: 15 mins

Scaling options

Beginner

Back squat

3 x 8 @ Moderate

Intermediate

As written

COMP

Front squat + Back squat

5 x 3 + 6 @ 85% of FS

Metcon

B: Metcon (Time)

3 rounds for time

10 Hang clean 165/115lbs

10 Ring muscle ups

20 Wall balls 20/14lbs
KG: 10/8

Score: Time

TC: 20mins

Scaling options

Beginner

3 rounds

15 Hang cleans @Moderate

10 Ring Rows

10 Feet Supported Ring Dips

15 Wall balls @20/14 lbs

Intermediate

3 rounds

10 Hang clean @135/95 lbs

10 C2B + 10 Ring dips

20 Wall balls @20/14 lbs

COMP

3 rounds

10 Hang clean @205/145 lbs

10 Ring muscle ups

30 Wall balls @30/20 lbs

Extra Accessory

Metcon (Weight)

Poliquin Step-ups

3 x 8 @ As heavy as possible

3 seconds eccentric for every rep
Goal: Quad strength

– Toes are pointed out by 15-20°

– Try to keep the heel off the DB. This one is there to maintain stability.

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