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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded good mornings

45sec Row/Bike/Run/Ski @ Moderate

30sec Banded Y pulls

30sec Row/Bike/Run/Ski @ Hard

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Activation

3 sets

3 Tall box jumps

4/4 Bulgarian Deadlift

9 Dual Russian KB swings

Then, build up deadlift

D. Metcon Prep

2 sets

10 KB swings

5 Pause wall ball

Weightlifting

A: Metcon (Weight)

2mins of

Max Deadlift @

185/135 OR 225/155 OR 275/185 lbs

If athletes are doing the open, they should do:

concentric deadlifts @70%

1 rep every 20 sec for 2mins
TC: 2 min

Score: Volume = total reps x load

Scaling options

Beginner:

1 Deadlift every 15 seconds @ Moderate-Heavy

Intermediate:

As Written

Metcon

B: Metcon (Time)

For time

80 KB Swings 24/16 Kg

60 Wall balls 20/14lbs

60 KB Swings 24/16 Kg

40 Wall balls 20/14lbs
KG: 10/7

TC: 20 mins

Score: Time

Scaling options

Beginner:

60 Russian KB Swings @Moderate

40 Wall balls @Moderate

40 Russian KB Swings @Moderate

20 Wall balls @Moderate

Intermediate:

80 KB Swings @16/9 Kg

60 Wall balls @20/14lbs

60 KB Swings @16/9 Kg

40 Wall balls @20/14lbs

Cool down

3-4 minutes on bike or rower

+

Lower Body Flow

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