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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2mins Easy Row or Bike

15 V-ups / knee tucks

1 min Moderate Row or Bike

10 Beat swings + 5 scap pulls

30 sec Hard Row or Bike

7 Pause ring rows

B. Specific

100m Run or row @easy

3 x 5-7 Banded TTB drill *

100m Run or row@moderate

3 x 5-7 Banded Burpees **

100m Run or row@Hard

*https://youtu.be/cCnB8MiKJA8

** https://youtu.be/Uvrth_Ezzo0

Metcon

A: Metcon (Time)

For time

50 TTB

1km Row or Run

50 Burpees

1Km Row or Run

50 Pull-ups

1km Row or Run
Score: Time

TC: 30mins

Scaling options

Beginner

For time

50 V-ups or Reverse sit-ups

750m Row or Run

35 Burpees

750m Row or Run

35 Jumping pull-up @controlled eccentric

750m Row or Run

Intermediate

For time

25 TTB or 50 Knees to chest

1km Row or Run

40-50 Burpees

1Km Row or Run

25 Pull-ups Or 50 Band Assisted Pull-ups

1km Row or Run

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Extra Accessory

Metcon (No Measure)

3 sets

12 Banded OH Squats

30 Banded Triceps extension
Goal: Lockout strength

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