Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

800m Easy run, nose breathing

20 straight leg front to back swings/leg

20 straight leg side to side swings/leg

1 min Hard run

B. Mobility

60sec Quadruped calf pedals

C. Specific

3 sets

50ft A skips + 50 ft butt kicks

50ft sprint*

*For some added fun in a class, you can try partner band resisted runs, they really encourage a forward lean and are just really fun to do.


A: Metcon (Time)

3 rounds

800m Run

30 Push-ups

30 Weighted sit-ups 1×50/35lbs
KG: 22.5/15

Score: Time

TC: 22mins

Scaling options


3 rounds

400m Run

30 Hand elevated or kneeling Push-ups

30 sit-ups


3 rounds

800m Run

20-30 Push-ups

30 weighted sit-ups @1×35/25 lbs

Extra Accessory

Metcon (No Measure)

4 sets

5 Strict TTB

60 sec/side side plank

Rest 30 sec