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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

10 BB good mornings

10 Alternating box step ups

50 Single unders

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C. Specific

500m Row @easy + No arms (legs & hips only)

12 muscle cleans @30-40%

300m Row @mod + full stroke

12 muscle cleans @30-40%

200m Row @hard + full stroke

Metcon

A: Metcon (Time)

5K Row for time

Every 2 mins:

2 Jump over wall 48/40″

4/4 Single arm DB push press 1×70/50lbs
KG:9/6

Score:Time

TC: 35mins

Scaling options

Beginner

3,500m Row

Every 3mins:

2 Goblet Squats- DB Push Press Weight

4/4 Single arm DB push press @ Heavy

Intermediate

4K Row

Every 2 mins:

2 Wall jump over 40/30″

4/4 Single arm DB push press @50/35 lbs

Extra Accessory

Metcon (No Measure)

5-4-3-2-1

Bird dog

Banded Dead bug

Hold every rep of both exercise for 3-5 seconds
Goal: Core stability

We use both these movements to increase core and posterior chain stability.

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