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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

60 Seconds Row/Bike/Run/Ski @Easy

5 Banded T pull aparts

25ft in and out ladder drill

https://youtu.be/l1zDFfVB0mQ

B. Mobility

Half kneeling hip flexor stretch

3 sets of 5 reps w/ 7 sec hold contraction

https://www.youtube.com/watch?v=Hmec1bQBQOE

C. Specific

3 rounds

15 sec on/15 sec off

1. Row @Hard

2. Tall box jumps

3. Bent over row @light

Conditioning

A: Metcon (7 Rounds for time)

Every 3 mins x 21mins

500m Row or 400m Run

1. @damper 10/8

2. @damper 7/5

3. @damper 4/3
Score: Time of each round (7 scores)

Scaling options

*Athletes should have at least 1min rest

Beginner:

300m Row

Intermediate

400m Row

Accessory

B: Metcon (Time)

Rogue Wheel Challenge

Forward Plate Hold for Time

RX Weight:

Men – 45 LBS (20 KG)

Women – 25 LBS (10 KG)
KG 20/10

Score: Time

TC: 10mins

Scaling options

Men – 25 LBS (10 KG)

Women – 10 LBS (5 KG)

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Extra Accessory

Metcon (No Measure)

4 sets

10-20 sec/side Contralateral ring plank

Rest 30 seconds

10 Pike up in and out over KB

Rest 30 seconds
Goal: Core stability and compression

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