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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 Rounds

60 Seconds Row/Bike/Run/Ski @Easy

50′ Bear Crawl

25ft in and out ladder drill

https://youtu.be/l1zDFfVB0mQ

B. Mobility

McKenzie press up + Downward dog

10 reps holding for 1-3 sec in end ranges

https://youtu.be/1uJKpjTDuyc

C. Specific

3 sets

5 Cal row, straight legs

6 Alternating Dead bugs

20 sec of double unders

Metcon

A1: Metcon (Time)

4 rounds for time

50 Cal Row

40 Sit-ups

30 Push-ups

20 Box Jumps 24/20″
TC: 30 min

Score: Time

Scaling options

Beginner:

4 rounds

25 Cal Row

20 Sit-ups

15 Push-ups

10 Low plate jumps

Intermediate

4 rounds

40 Cal Row

30 Sit-ups

20 Push-ups

10-15 Box jumps @24/20″

COMP

40-30-20-10 Cal Row

40-30-20-10 GHD Sit-ups

80-60-40-20 Double unders*

A2: Metcon (Time)

Team Version

1 Partner Working at a time to complete:

4 rounds

100 Cal Row

80 Sit-ups

60 Push-ups

40 Box jumps 24/20″

Extra Accessory

Metcon (No Measure)

Banded SkullCrushers

100 reps with a light band

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