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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

EMOM 4

Odd: Bike/Row/Ski

Even: 1 moderate height box jump 3,5,7 sec

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

2 sets

5/5 Airplanes

9 Band pull aparts

3 Deadlifts @ascending

Strength

A: Deadlift (3×5 @75%)

Rest 2-3mins b/w sets

Score: Heaviest set

TC: 8mins

Scaling options

Beginner,Intermediate,COMP

As Written

Metcon

B1: Metcon (Time)

On a continuously running clock,

0:00

For time

100 Kettlebell swings 32/24 Kg

*Every break complete 10 Ring dips

B2: Metcon (AMRAP – Rounds and Reps)

15:00

AMRAP 10minutes

8 CTB

10 Over Unders 30/24″

15/12 Cal Row
Score: 2 scores.

1. Time

2. Rounds + reps

TC: 25mins

Scaling options

Beginner

100 Kettlebell swings @light

*Every time you put the kb down complete 5 Burpees

15:00

AMRAP 10

8 Ring rows

10 Over Unders @24/20″

15/12 Cal Row

Intermediate

100 Kettlebell swings @32/24 Kg

*Every time you put the kb down complete 5-10 box supported ring dips

15:00

AMRAP 10

8 Pull Ups

10 Over Unders @30/24″

15/12 Cal Row

Comp

As Written

Extra Accessory

Metcon (Weight)

3 sets

50′ Death march + 60 sec Weighted Wall sit