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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

400m Run

-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

15 Burpees

45 KB swings 32/24 Kg

800m Run

30 Burpees

30 KB swings 32/24 Kg

1,200m Run

45 Burpees

15 KB swings 32/24 Kg

1,600m run

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

Extra Accessory

Metcon (No Measure)

Cool down 3-4 minutes on bike or rower

Lower Body Flow

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