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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

Continuous Tabata

*2 intervals per movement

– Bike, Ski, or Row

– Banded W-Y

– Banded T pull aparts

– Beat swings

B. Drills

– Hollow hold against box

– Jumping lat to Fly’s

– Low bar jumping BMU

– High bar Jumping BMU / Jumping into hip to bar

– Skill Practice*

*find appropriate scale and progression

Hollow hold against box: https://youtu.be/iu7CjzonbZE

Jumping lat to fly: https://youtu.be/ZkGbkqUIZ0U

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 10 mins

Min 1: 1-4 Bar Muscle-ups

Min 2: Recovery Ski/Bike/Row
Scaling options

Beginner

EMOM 10 mins

Min 1: 4 Banded Strict Pull Ups or low jumping BMU

Min 2: Recovery Ski/Bike/Row

Intermediate

EMOM 10 mins

Min 1: 1-4 Jumping BMU

Min 2: Recovery Ski/Bike/Row

COMP

E2MOM x 5 sets

6 Bar mu +6- 12 TT

Metcon

B1: Metcon (AMRAP – Rounds and Reps)

AMRAP 8mins

3-6-9-12-ect…

KB swings 32/24 kg

Cal Row

rest 2mins

B2: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 mins

25′ DB OH Carry 2×50/35 lbs

50′ DB front rack lunges 2×50/35 lbs
Total time: 16 minutes

KG(DB): 22.5/15 KG

Score: Rounds + reps on each portion (2 scores)

TC: 16mins

Scaling options

Beginner

Russian KB swings @Moderate

Cal Row

25′ DB OH Carry @ 1 or 2 DB/KB @ light

50′ DB front rack lunges @Moderate

Intermediate

KB swings @20/16 kg

Cal Row

25′ DB OH Carry @2×35/25 lbs

50′ DB front rack lunges @2×35/25 lbs

COMP

AMRAP 8mins

3-6-9-12-ect…

KB swings @32/24 kg

Cal Row

rest 2mins

AMRAP 6 mins

50′ HS walk

10 Box step up overs @2×50/35 lbs + 24/20″

Extra Accessory

Metcon (Weight)

3 sets

10 Seated arnold press @heavy

12 Banded Triceps extension

rest as needed
Goal: Upper Mass hypertrophy

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