Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

Alternating Tabata

– Burpee to plate

– Plate ground to overhead

Alternating Tabata

– Plank Plate Drag*

-Curtsy lunges

B. Mobility

PNF hamstring stretch


5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

C. Specific

3 sets

20sec plate hops

10 Overhead lunges @45/25lb plate

400m Machine @hard


A: Metcon (Time)

3 rounds

2K Bike or 1K Row/Ski

75 Double unders

Front Rack Lunge 95/65lbs*

*Rd 1 50′

*Rd 2 75′

*Rd 3 100′
KG: 40/30

Score: Time

TC: 25 mins

Scaling options


3 rounds

1500Km Bike or 750m Row/Ski

75 Single Unders

Front Rack Lunge @light


3 rounds

2Km Bike or 1Km Row/Ski

50 Double unders

Front Rack Lunge @75/55 lbs


3 rounds

2Km Bike Erg

75 Double unders

Front Rack Lunge @95/65 lbs

A2: Metcon (AMRAP – Rounds and Reps)

6 rounds


2K Bike or 1K Row/Ski



75 Double unders

50′ Front Rack Lunge 95/65lbs

Partners will work simultaneously while one partner works on the machine, the other will complete an amrap of the double unders and lunges. Partners will switch places on each round.

Extra Accessory

Metcon (No Measure)

RDL to knee up on bosu ball

5 x 5/5
If there is no bosu it can be done on any unstable platform or worse case on the floor.