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Titan Fitness – Deka Box

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Warm-up

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 scap pulls + 5 beat swings

5 Russian KB swings + 5 full swings

Metcon

A: Metcon (Time)

“Pyramid Double Helen”

For Time

1,200 meter Run

63 Kettlebell Swings @24/26 Kg

36 Pull-Ups

800 meters Run

42 Kettlebell Swings @24/26 Kg

24 Pull-Ups

400 meters Run

21 Kettlebell swings @24/26 Kg

12 Pull-ups
Score: Time

TC: 30mins

Scaling options

Beginner

For Time

800 meter Run

63 Russian Kettlebell Swings @light

36 Jumping Pull-Ups

400 meters Run

42 Russian Kettlebell Swings @light

24 Jumping Pull-Ups

200 meters Run

21 Russian Kettlebell Swings @light

12 Jumping Pull-ups

Intermediate

As written

Extra Accessory

Metcon (10 Rounds for time)

EMOM 10

Max L-sit hold