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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

10 /10 Single Leg Glute Bridge

30 Seconds Elbow Plank

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. Specific

3 Tall box jumps

9 Dual russian KB swings

15 Banded good mornings

Then ramp up Deadlift

Metcon

A: Metcon (Weight)

5 rounds

400m Run

30 sec rest

5 Deadlifts @ 70%

30 sec rest

5 Banded broad jumps

30 sec rest

For the run: If you have a 20/14lb vest, wear it, or perform a loaded run
Score: Weight used across each set

TC: 30 mins

Scaling options

Beginner

5 rounds

200m Run

30 sec rest

5 Deadlifts @ moderate

30 sec rest

5 Broad jumps or Box jumps

30 sec rest

Intermediate, COMP

As written

Accessory

B: Metcon (No Measure)

Bulgarian Split Squat

3 x 10/leg

Rest 30 seconds between legs, 60 sec between sets

Tempo 3 sec eccentric + 1 sec at bottom of every rep

Cool down

Child’s pose + Walk outs

3 rounds

30sec Center

30sec Left side

30sec Right

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