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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2mins Easy Row or Bike

15 Air squats

1 min Moderate Row or Bike

10 Jumping air squat

30 sec Hard ROw or Bike

Max 2 for 1 air squats in 30 seconds

B. Mobility

90/90 hip stretch

60sec per side

C. Specific

5 Back squats

100m Run or row @easy

4 Front squats

100m Run or row@moderate

3 OHS

100m Run or row@Hard

Metcon

A: Metcon (Time)

For time

50 Back squats 135/95lbs

1km Run

50 Front squats 95/65lbs

1km Run

50 Overhead Squats 75/55lbs

1km Run
KG:

-Back squat 60/43

-Front squat 43/30

-OHS 34/25

Score: Time

TC: 25mins

Scaling options

Beginner

For time

30-50 Back squats @light

600-800m Run

30-50 Front squats @light

600-800m Run

30-50 Overhead Squats @light

1km Run

Intermediate

For time

50 Back squats @115/75lbs

800m-1km Run

50 Front squats @75/55lbs

800m-1Km Run

50 Overhead Squats @65/45lbs

1km Run

Extra Accessory

Metcon (No Measure)

3 rounds

20 Glute bridge

20 Toes touches feet on bench