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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

1 set

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 Rotating T spine squats

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

3 Hang clean pull

3 Tall power cleans

3 Front squats*

3 Tempo squat cleans

*Pause for 2 seconds at power clean reception on the way down

Weightlifting

A: Metcon (Weight)

Power Clean + Front squat

5 x 1 + 1 @ascending
Score: Heaviest Set

TC: 12mins

Scaling options

Beginner

Power Clean + Front squat

5 x 3 + 3 @technical weight

Intermediate & COMP

As written

Metcon

B: Metcon (7 Rounds for time)

Every 3 mins x 7 sets

300/200m Row

10 TTB

6 Burpee box jump overs @24/20″
Score: Time of each set

TC: 21 mins

Scaling options

Beginner

Every 3 mins x 7 sets

150m Row

10 V-ups / Sit-ups

6 Burpee box jump overs @low

Intermediate

Every 3 mins x 7 sets

200-300m Row

5 TTB / 10 Toes to eye level

4-6 Burpee box jump overs @24/20″

COMP

Every 3 mins x 7 sets

300/200mm Row

12 GHD sit-ups

4 Burpee + sandbag over box @48/40″ + 150/100 lbs

Extra Accessory

Metcon (No Measure)

3 sets

10/10 Front Rack Bulgarian Split squats @light

50′ Sled push @moderate
Goal: Quad strength hypertrophy and acceleration