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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60 sec Row/Bike/Ski

30 sec Wall ball

30 sec Rack position stretch

https://youtu.be/Wx9lG1VTf-Q?t=346

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

4/4 Single leg glute bridge

4 x 1&1/4 Front squats

4 Box jumps

Strength

A: Front Squat (Cluster set 1 + 1)

Cluster set

Build to a max unbroken

1 rep + 10 sec Rack hold + 1 rep

Score: Max weight

TC: 10mins

Scaling options

Beginner

Front squat

Build to a heavy 3 rep

Intermediate & COMP

As written

Metcon

B: Metcon (4 Rounds for time)

Every 6 mins x 4 sets

3 rounds

1 Legless rope climb

3 Clean & Jerk 225/155 lbs

5 Ring muscle ups
KG: 100/70

Score: Time of each set

TC: 24mins

Rope modifications:

3 Strict chin ups

Scaling options

Beginner

Every 6 mins x 4 sets

3 rounds

1 Floor rope climb

3 Clean & Jerk @heavy

5 Floor supported ring dips OR Bench dips

Intermediate

Every 6 mins x 4 sets

3 rounds

1 Rope climb

3 Clean & Jerk @185/135 lbs

1-3 Ring muscle ups or Box transition muscle ups

COMP

As written

Extra Accessory

Metcon (No Measure)

Banded good morning

3 x 12

Rest 60-90 seconds between sets
Goal: Posterior chain muscle activation

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