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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded good mornings

45sec Row/Bike/Run/Ski @ Moderate

30sec Banded Y pulls

30sec Row/Bike/Run/Ski @ Hard

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

3-5 reps on each movement

Metcon

A: “The Three Fates” (3 Rounds for time)

@ 0:00

5 rounds

10 Deadlift 225/155lbs

10 Pistols

15 GHD Sit-ups

@10:00

3 rounds

100′ HS walk

100 Double unders

@20:00

For time

150 Wall balls 20/14lbs
Score: 3 separate scores for time

KG: 100/70 + 10/8

TC: 30 mins

Scaling options

Beginner

@ 0:00

5 rounds

8 Deadlift @Moderate

8 Alternating Heel lock Pistol

10 Abmat sit-ups

@10:00

3 rounds

3 Pike pulls (hands on rings, or feet on row seat)

60 Single Unders

@20:00

For time

75 Wall balls 20/14 lbs

Intermediate

@ 0:00

5 rounds

10 Deadlift @185/115

10 Alternating band pistols

20 Abmat sit-ups

@10:00

3 rounds

5-7 Wall walks

80 Single or Double Unders

@20:00

For time

100 Wall balls 20/14 lbs

COMP

As Written

A2: Metcon (Time)

Team Version

*In pairs, one person working at a time

100 Deadlift @225/155

*Every time you switch partners each person does 6 pistols

100 Abmat sit-ups

*Partner holds a plank while the other is working

30 Wall walks

*Every time you switch partners each person does 30 double unders

150 Partner Wall balls 20/14 lbs

Extra Accessory

Metcon (Weight)

Seated Strict Press

6 x 4 @RPE 6
Goal: Vertical pressing strength

Stick to the RPE, realize that this is an accessory and should simply reinforce shoulder position. Control every portion of the eccentric phase and be very explosive on the concentric drive.