Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

5 minutes Jump rope lead practice:


10 rotating scorpions

10 Beat swings

10 rotating full squat T spine rotations

10 Alternating high box step ups

B. Bar mu Drills

Pay attention to the armpits, they will tell you a lot of information about the athlete. How fast is the angle closing? When is it closing in relation to where the torso is?

3 sets @ascending

5 beat swings

3 Lat to fly + 1 Glide kip Cue: Lat activation

1-3 Jumping B MU or B MU

*Beginners can substitute Jumping CTB for the BMU

C. Specific

Use this prep to work on the skill components of each movement individually with your athletes.

3 rounds

20 double unders

5 Thrusters

1-3 bar mu

2-3 sets

Pistol variation*

Hand release push ups


* Pistol variations:

Heel lock:

Band assisted

Counter weight

Heel elevated


A: Metcon (Time)

5 rounds for time

63 Double Unders

21 Thrusters 95/65 lbs

7 Bar Muscle-ups

Buy out:

100 Pistols
Kg: 70/50

Score: Time

TC: 30 mins

Scaling options


5 rounds for time

63 Single Unders

21 Thrusters @ light

7 Jumping CTB @ controlled descent

Buy out:

50 lunges (forward or reverse)


5 rounds for time

35 Double Unders

21 Thrusters 75/55 lbs

7 Jumping Bar mu

Buy out:

50-70 Pistols (use variation if needed)


3 rounds

20 Pistols

20 GHD Sit-ups

A2: Metcon (Time)

5 rounds for time

106 Double Unders

21 Synchro Thrusters @95/65 lbs

7 Synchro Bar mu

Buy out:

100 Pistols, you go I go

Extra Accessory

Metcon (No Measure)

3 sets

30 sec/side Side bend hold on GHD

50′ Plank plates drag
Core Strength