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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3min Bike, row, ski, or run

*every min complete 3-5 burpees

B. Mobility

PVC Dislocates

10-15 repetitions

https://www.youtube.com/watch?v=vEcXOdAYOHE

C. Specific

2 sets

3 Banded wall-slides, slow and controlled

5 HS hold scap push, facing wall

Then

do 3-5 reps on each movement in order as a Metcon prep

Metcon

A: Metcon (Time)

For time

50 Cal Row

10 Wall walks

40 Cal Row

20 DB step up overs @2×50/35 lbs

30 Cal Row

30 HSPU

20 Cal Row

40 Pistols

10 Cal Row

50 DB squats @2×50/35 lbs
Scaling options

Beginner

For time

50 Cal Row

10 Inch worms

40 Cal Row

20 DB step up overs @2xlight

30 Cal Row

30 DB push press @2xlight

20 Cal Row

40 Air squats

10 Cal Row

50 DB squats @2xlight

Intermediate

As written @35/25lbs

COMP

OPG Event # 3&4

A2: Metcon (Time)

Team Version

You go I go,

140 Cal Row

16 Wall walks

120 Cal Row

60 DB step up overs @1×50/35 lbs

100 Cal Row

60 HSPU

80 Cal Row

60 Pistols

60 Cal Row

60 DB squats @2×50/35 lbs
TC: 40 minutes

Cool down

Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.