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Titan Fitness – Titan Box

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Warm-up (No Measure)

A.General

1 min row or bike @easy

5 Inchworms

45 sec row or bike @mod

7 mini band wall slides

30 sec row or bike @hard

10 alternating Y arm raises on a box*

https://youtu.be/67jI0e8x2T8

B. Mobility

Rotating Iron Cross

10 reps + 2 Sec pause

https://youtu.be/7T9Xo5cYuP0

C. Rope climb drills

In 10mins work through:

Beginner & Intermediate

Box rope climbs

*Seated on a box

Foot lock hold

Foot lock then stand

*Move to advanced

Beginner, use spanish wrap

Intermediate, use J-hook

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

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 10 minutes

1-2 rope climbs
Score: Total reps

Scaling options

Beginner

– 6 Rope Rows (switch hand on top after 3)

– Jumping rope pull up

Intermediate

1 Rope climb OR 10′ rope climb

COMP

For time

Accumulate 30 rope climbs (TC 10)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8minutes

2,4,6,8…

Deficit Kipping HSPU 4/2”

25′-50′-75’…

KB Farmers Carry 2×32/24Kg
Score: Rounds + reps

Scaling options

Beginner

Amrap 8

2,4,6,8…

DB Z Press@ Moderate

25′-50′-75’…

KB Farmers Carry @2xModerate from above

Intermediate

Amrap 8

2,4,6,8…

Hspu

25′-50′-75’…

KB Farmers Carry @2×24/16Kg

COMP

Amrap 8

2,4,6,8…

Deficit Kipping HSPU @4/2”

DB Step overs @2×50/35 + 24/20″

Extra Accessory

Metcon (No Measure)

3 sets

12 Banded knee external rotation

Rest 30 sec

12/12 Single leg Hip Thrust

Rest 30 sec
Goal: Glute strength

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