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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 min Row/Bike/Ski/Run

At the top of each min: 3-5 burpees

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. Activation

3 sets

3 Deadlifts @ascending

Pistol progression

TTB progression

Pistol Progression

Heel lock: https://youtu.be/RldhUF8Ezu0

Band assisted: https://youtu.be/ctu2K33Gxlg

Counter weight: https://youtu.be/odGxYBD3n6A

Heel elevated: https://youtu.be/YSNnLjvT95w

TTB progression

Beat Swings

Beat swings + leg drive (toes to wherever)

TTB Timing Drill https://youtu.be/O9y2LxpcdRg

Metcon

A: Metcon (Time)

For time

2-4-6-8-10 Deadlifts 315/225 lbs

12-14-16-18-20 Alternating Pistols

12-14-16-18-20 TTB
KG: 145/100kg

TC: 20 mins

Score: Time

Scaling options

Beginner:

For time

1-2-3-4-5 Deadlifts @ Heavy

12-14-16-18-20 Russian step up

8-10-12-14-16 V Ups

Intermediate

For time

2-4-6-8-10 Deadlifts @ 315/225 lbs

8-10-12-14-16 Alternating Heel Lock Pistols

6-8-10-12-14 TTB

COMP

Amrap 12

6 Deadlift @ 315/225 lbs

10 Alternating Pistols

12 TTB

A2: Metcon (Time)

Team Version

2 person teams

Workout Listed Above

Alternate Movements, but each partner completes every rep

P1: 2 DL

P2: 2 DL

P1: 12 Alternating pistols

P2: 12 Alternating pistols

P1: 12 TTB

P2: 12 TTB

Extra Accessory

Metcon (4 Rounds for time)

Cal Assault bike Sprints

4 x 20 Cal @RPE 9/10

Rest 90 sec b/w sets

Aim for consistency throughout the 4 sets