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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 rounds

45 sec Row/Bike/Ski or 200m Run @Easy

25’/25′ Single arm OH Carry

5/5 Single Arm Bent Over Row

B. Mobility

Banded wrist rocks

2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds

https://www.facebook.com/SquatUniversity/videos/1240319159401488/?v=1240319159401488

C. Rope climb drills

*Starting in a standing position on the floor

Feet locked on rope + bottom of squat + arms extended overhead

Transition

Legs extended (standing) + arms bent

*hands and feet never move

Box rope climbs

*Seated on a box

Foot lock hold

Foot lock then stand

*Move to advanced

Advanced

3 reps at each piece

Jump to hold

Jump to hold + foot lock

Jump to hold + foot lock + stand

Jump to 2 pulls or a full rope climb

Metcon

A: Metcon (Time)

For time

40 Strict Knees to elbows

200 Alternating Single DB front rack lunges @50/35 lbs

OR

2 rounds

20 Strict knees to elbows

100 Alternating Single DB front rack lunges @50/35 lbs

OR

5 rounds

8 Strict knees to elbows

40 Alternating Single DB front rack lunges @50/35 lbs
Score: Time

TC: 30 min

Scaling options

Beginner

Bodyweight lunges

+

Seated ring chin ups: https://youtu.be/xVGkyH2A8sw

Or

Seated Rope chin up (same setup with a rope)

Int: Reduced reps

Extra Accessory

Metcon (No Measure)

Glute Ham Raise

10 x 4 reps

30 sec rest
If you don’t have a GHD, you can sub Good Mornings at a moderate weight. We are looking to help develop hamstring and glute strength and stability. Focus on control.