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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

400m Run or Row

-Gradually building pace from easy to hard

B. Mobility

Piked runners calf pedals

60s

C. Specific

2 Sets

50′ A skips

50′ Butt kicks

5-10 Scap pushes

10 Russian KB swings

Metcon

A: Metcon (Time)

For time

400m Run / Row

15 Burpees

45 Air squats

800m Run / Row

30 Burpees

30 Air squats

1,200m Run / Row

45 Burpees

15 Air squats

1,600m run / Row
Score: Time

TC: 45mins

Scaling options

Beginner

For time

200m Run

10 Burpees

45 Russian KB swings @mod

400m Run

20 Burpees

30 Russian KB swings @mod

600m Run

30 Burpees

15 Russian KB swings @mod

800m run

Intermediate

For time

400m Run

15 Burpees

45 KB swings @24/16 Kg

800m Run

30 Burpees

30 KB swings @24/16 Kg

1,200m Run

45 Burpees

15 KB swings @24/16 Kg

1,600m run

Cool down

Cool down 3-4 minutes on bike or rower

Lower Body Flow

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