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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

Amrap 6 minutes

12 In and out squats

20 Plate Jumps

20 Jumping lunges

B. Mobility

Foam roller wall slide

10 repetition slow and controlled

https://www.youtube.com/watch?v=VUOVGr8cao0

C. Specific (Before the Metcon)

2 sets

8 Alternating Scorpions

12 Band pull aparts

3 push up to downward dog

50ft butt kicks

Conditioning

A: Metcon (AMRAP – Rounds and Reps)

“Deka Beep Test”

On a standard beep test recording, athletes perform between beeps until failure:

1 Burpee + 3 air squats

Failure = missing two beeps in a row

Score: Rounds + reps

TC: 10-15mins
Scaling options

Reduce air squats as necessary

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

5-10-15-20-25-etc…

OHS 95/65 lbs

200m Run after each set
Score: Rounds + reps

Scaling options

Beginner

AMRAP 12 mins

5-10-15-20-25-ect…

Overhead Squat @light

100m Run after each set

Intermediate

AMRAP 12 mins

5-10-15-20-25-ect…

Overhead Squat @65/45 lbs

200m Run after each set

Extra Accessory

Metcon (No Measure)

Easy 200m walk

Hip Cars

2 x 6/side

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