---

Titan Fitness – Titan Box

View Public Whiteboard

Warm-up (No Measure)

A. General

2min Bike or Row @easy

B. Mobility

B1. Prone PVC shoulder dislocates

10 reps

https://youtu.be/JEWmoIwYUb0

B2. Scapular pulls

10 reps + 1 sec pause at the top

https://youtu.be/XIkPI-_80r4

C. Running + quick feet drills

50’ A skip

50’ B Skip

50’ C skip (butt kicks)

50’ Lateral shuffle

50’ Carioca

Coaching tips for the ladder drills:

https://youtu.be/2GfxJMlLWQI

Plyometry

A: Metcon (No Measure)

Ladder Drills

3-4 x 2 Step

3-4 x 2 Step Lateral

3-4 x In & Out

3-4 x Ickey Shuffle
TC: 15 minutes

()

Metcon

B: “The Diamond” (Time)

For Time

3-6-9-12-15-12-9-6-3

KBS 32/24 Kg

Ring Dips

Devil Press 2×50/35lbs
Kg: 25/15

Score: Time

TC: 16 Minutes

Scaling Options:

Beginner:

3-6-9-12-12-9-6-3

KBS @ light (Russian if needed)

Assisted Ring dips:

Burpees or Light Devil press

https://youtu.be/rZ91O0bXJ2k

Intermediate:

KBS @ 24/16kg

Ring Dips (scale reps if needed)

Devil Press @ 35/25 lbs x 2

Extra Accessory

Metcon (No Measure)

3 x 15 Hip extension on GHD

Rest 30-60 seconds
Goal: Low Back Strength Endurance

Share: