Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Air squats

45sec Row/Bike/Run/Ski @ Moderate

30sec Banded Y pulls

30sec Row/Bike/Run/Ski @ Hard

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

C. Specific

1 set

10/10 Banded monster walks

10 Med ball glute bridge abductions*

10 Back squats @ 3sec down



A: Metcon (Weight)

5 sets

3 Paused Back Squats* @Heavy

10 Cal Assault Bike Sprint

Rest 2 minutes

*2 sec pause @just above parallel on the way down

Score: Weight on the squat

TC: 20mins
Scaling options


5 sets

3 Back Squats @Heavy + 3sec down

6-8 Cal Assault Bike Sprint

Rest 2 minutes


As written


5 sets

3 Paused Box Squats*

Rest 20 sec

100m Sled push Sprint

Rest 2-3 minutes

*2 sec pause just before touching the box


B: Metcon (4 Rounds for reps)

4 rounds of

2minutes max reps Squat Clean 225/155lbs

Rest 1 between each amrap

KG: 100/70

Score: Total reps

TC: 11mins
Scaling options


4 x Amrap 2

Max Squat Clean @Heavy

Rest 1 between each amrap


4 x Amrap 2

Max Squat Clean @185/125

Rest 1 between each amrap


4 x Amrap 3

Max Squat Clean @245/165

Rest 2 between each amrap

Extra Accessory

Metcon (No Measure)

Good morning

3 x 10 @RPE 8/10

Rest 60 seconds between sets
Goal: Post chain strengthening

As you perform the movement, think about moving the hips back rather than moving the shoulders forward

Every rep must look good, spine remaining neutral.