Menu
0 Comments

Titan Fitness – Titan Box

View Public Whiteboard

Warm-up (No Measure)

A. General

2 Rounds

30 seconds Row/Bike/Run/Ski @Easy

20 Alternating 90/90 hip rotations*

15 Jumping air squats

*https://youtu.be/qq_Z7sAmVrA

B. Mobility

Elevated Banded ankle rocks

2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

https://www.youtube.com/watch?v=ILSbK8RnGdI

C. Specific

3 sets

4-8 Bulgarian split squat

4 Front squat: ramp up

Weightlifting

A: Front Squat (6 x 3 @ 80%)

TC: 15 min

Score: Weight

Scaling options

Beginner

6×3 @ moderate-Heavy

Intermediate

As Written

COMP

2 x 3 @70%

2 x 3 @75%

2 x 3 @80%

3 @70%

Metcon

B: Metcon (Time)

5 rounds for time

12 CTB

24 Reverse Front Rack DB Lunges 2×50/35
Score: Time

KG: 22.5/15kg

TC: 15 min

Scaling options

Beginner

5 rounds

12 Ring Rows

18 DB Forward Lunges @ light

Intermediate

5 rounds

12 Assisted CTB or Mix PU with C2B

24 Reverse Front rack DB Lunges @2×35/20

COMP

15 CTB

50′ Mixed Grip walking Lunges @2×50/35

Extra Accessory

Metcon (No Measure)

2 x 10 Band T

2 x 10 Band W

2 x 10 Band M

Hold for 5 seconds every 5 reps for every exercise