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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

5mins Row or Bike

-Gradually building pace from easy to hard @nose breathing

B. Mobility

Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Lats or pecs

C. Specific

3 rounds to progress loading in the following:

-Yoke carry

-Farmers Carry

-Sled push

*Coaches:

the warm-up is a great time to assess and correct the below POP’s with your athletes in detail.

Metcon

A: Metcon (Weight)

EMOM 30minutes

50′ Yoke carry @mod

50′ Farmer Carry @mod

50′ Sled push @mod
Score: Cumulative weight used through the entire EMOM

Alternative option:

EMOM 30

30sec Heavy barbell rack rack hold @mod

30sec Farmer Carry Lunges @moderate

30sec KB goblet squats @24/16KG

Scaling Options:

Beginner:

EMOM 30

50′ Yoke carry @light

50′ Farmer Carry @light

50′ Sled push @light

Intermediate:

As written

Cool down

Easy 400m jog

+

Forearm stretch

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