Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General


‘Coach says’

Just like Simon says but with ‘Coach says” and Crossift warm-up movements. For an added warm-up and spice to the game you can have athletes on a machine or doing jumping jacks in place between coach says.

Make sure you include at least two dynamic shoulder mobility movements.

Have fun!

B. Specific

Bar muscle up Drills + Progression

-Beat swings

-Scap pull + hollow body

-Lat to fly

-Glide Kip

-Jumping bar mu

-Bar mu

C. Metcon Prep

5 Cal Row

5 Pull-ups


3 DB squats

3 DB Thrusters

3 DB Hang squat clean


A1: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

21 Cal Row

21 Pull-ups

21 DB Deadlifts 2×50/35lbs

4 mins Rest

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 mins

15 Cal Row

15 CTB

15 DB Front Squats 2×50/35lbs

2 mins Rest

A3: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 mins

9 Cal Row

9 Bar muscle ups

9 DB Hang Squat Cleans 2×50/35lbs
KG: 22.5/15

Score: 3 separate scores of rounds + reps

TC: 28 mins

Scaling options


18 Cal Row

18 Jumping Pull-ups

18 DB Deadlifts @2xModerate

12 Cal Row

12 Ring Row

12 DB Squats @2xModerate

6 Cal Row

6 Foot Elevated Ring Rows

6 DB Hang Power Cleans @2xModerate


18 Cal Row

18 Pull-ups

18 DB deadlifts @2×35/25

12 Cal Row

12 CTB

12 DB Squats @2×35/25

6 Cal Row


6 DB Hang Cleans @2×35/25


As written

B: Metcon (Time)

Team Version

2 rounds

90 Cal Row

45 Synchro CTB

45 Synchro DB Hang squat cleans @2×50/35 lbs

*One person working at a time on the rower
TC: 30 mins

Cool down

3-5 min cool down: machine of choice