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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60 seconds Row/Bike/Run/Ski @Easy

10 /10 Single Leg Glute Bridge

30 Seconds Elbow Plank

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

3 sets

10 Alternating Samson stretch

7 BB good mornings

4 Dual russian KB swings

Strength

A: Deadlift (12 x 1 @80%)

Every 30sec for 6 mins

1 rep @80%

Scaling options

Beginner

Every 30 sec x 6 mins

6 x 1-3 @moderate

Intermediate

As written

COMP

6 x 1 @80%

Rest 45-60 seconds between sets

Metcon

B: Metcon (AMRAP – Reps)

EMOM 14mins

Odd: Max reps DB Cleans 2×50/35lbs

Even: Max reps DB front rack lunges 2×50/35lbs
Score: Total reps

Scaling options

Beginner

EMOM 14

Odd: 30sec Dual DB Clean @2 x light

Even: 30sec DB front rack lunges @2 x light

Intermediate

EMOM 14

Odd: Dual DB Clean @2 x 35/25 lbs

Even: DB front rack lunges @2 x 35/25 lbs

COMP

EMOM 14

Odd: 6 DB Thrusters @2 x 70/50

Even: 5 CTB + 1-4 Bar Muscle-ups

Extra Accessory

Metcon (No Measure)

3 rounds for quality

8 Weighted Strict Pull-ups

100′ Bodyweight walking Lunges