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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

Row 45 seconds

25′ samson stretch lunges

Row 30 seconds

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Specific

3 sets

6/6 Bodyweight bulgarian split squats

4/4 single leg glute bridges

1 Back squat @ascending

Strength

A: Back Squat (5 x 1+1+1)

Cluster sets

5 x 1-1-1 @Ascending

20sec rest between each rep

3min rest between sets

Rack your bar between reps

Score: Heaviest set

TC: 15mins

Scaling options

Beginner

Back Squat

5 x 3 @mod-heavy

3min rest between sets

Intermediate & COMP

As written

Metcon

B: Metcon (Time)

For time

60 TTB

40 DB Hang clean 1×50/35lbs (right side)

60 Box Jumps 24/20″

40 DB Hang clean 1×50/35lbs (left side)

60 Alternating Pistols
Score: Time

TC: 22 mins

KG: 22.5/15

Scaling options

Beginner

For time

40 V-Ups

40 DB Hang clean @35/25 lbs (right side)

60 Box Jumps @24/20″

40 DB Hang clean @35/25 lbs (left side)

40 Heel Lock Pistol

https://youtu.be/RldhUF8Ezu0

Intermediate

40 TTB

40 DB Hang clean @50/35 lbs (right side)

60 Box Jumps @24/20″

40 DB Hang clean @50/35 lbs (left side)

40 Alternating Pistols

COMP

For time

80 TTB

40 DB Hang clean @70/50 lbs (right side)

80 Box Jumps @24/20″

40 DB Hang clean @70/50 lbs (left side)

80 Alternating Pistols

Extra Accessory

Metcon (Weight)

3 sets

6/6 Front Rack Bulgarian Split squats @light +
Goal: Lower body strength + power

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