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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

Row 150m

25′ samson stretch lunges

Row 200m

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Specific

3 sets

8/8 single leg glute bridges

5 Tuck Jumps*

3 Broad jumps*

https://youtu.be/96hGhN9_7_s

Plyometry

A: Metcon (Distance)

Jump over box

6 x 6 reps @Ascending

*Clear the box
Score: Highest box in inches

TC: 10mins

Scaling options

Beginner

Low height PVC jump over

6×10 reps

*Based of athlete

comfort with jumping

Intermediate & COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Every 6 mins x 4 sets

AMRAP 2minutes

3,6,9,12,15…

Wall ball 20/14 lbs

Burpee to target

Rest 2 minutes

200m Row
KG: 10/8

Score: Total rounds + reps (one continued score)

TC: 24mins

Scaling options

Beginner

Every 6 mins x 4 sets

Amrap 2

3,6,9,12,15…

Wall ball @light

Burpee

Rest 2 minutes

150m Row

Intermediate & COMP

As written

Extra Accessory

Metcon (No Measure)

Elbow plank hold

3 x 60 sec
Add weight if possible

The goal here is to continue the core work but in an isometric way which again is great to reduce strain and intensity while still maintaining strength during our deload.

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