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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

60 sec Bike/Row/Ski @easy

30/30 sec couch stretch

45 sec Bike/Row/Ski @mod

15 Russian KB swings

30 sec Bike/Row/Ski @hard

6 Squat clean Wall balls

B. Mobility

World greatest stretch

10-15 rep/side

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

C. Metcon Prep

5 reps on each movement in order

Accessory

Metcon (Weight)

4 sets

6/6 Unilateral hip thrusts*

6/6 Unilateral RDL + reach

Rest as needed
TC: 10 minutes

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Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 mins

10 Cal Bike/Ski/Row/Run 100m

10 KB swings 50/35lbs

10 Box jumps 24/20″
Kg: 22.5/15

Score: Rounds + reps

Scaling options

Beginner

5 Cal Bike/Ski/Row/Run 50m

10 RKB swings @Moderate

10 Plate Jumps @ Moderate

Intermediate

10 Cal Bike/Ski/Row/Run 100m

10 KB swings 50/35 lbs

10 Box jumps 24/20″

Cool down

10 minutes recovery bike or jog RIGHT after metcon

Goal: Recovery

It will be a good idea for you to stretch your lats and hip flexors after this session.