Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row or Bike

10 rotating scorpions

10 rotating full squat T spine rotations

30 sec Row or Bike

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

C. Specific

3 sets

5/5 Front rack bulgarian split squats

5/5 Single arm DB deadlift

5/5 single arm DB push press

20 sec Double unders


A: Metcon (Time)

5 rounds for time

20 Alternating DB Snatch 1×50/35lbs

20 DB Step-up over 1×50/35lbs, 24/20″

80 Double unders

Score: Time

TC: 25 mins

Scaling options


5 rounds for time

12-20 DB Snatch @light

15-20 Step-up over @low

60 single unders


5 rounds for time

20 DB Snatch @35/25

20 Step-up over @35/25 + 24/20″

30 Double unders

Extra Accessory

Metcon (No Measure)

Poliquin Step-ups

3 x 8

Tempo 3-0-X-0

Glute ham raise

3 x 8

Tempo: 3-0-X-0
Poliquin Step-ups: The purpose of the exercise is to target the quads and improve knee stability.

Glute ham raise: The purpose of this exercise is to strengthen the hamstrings and improve lower body pulling movements.