---

Titan Fitness – Titan Box

View Public Whiteboard

Warm-up (No Measure)

A. General

3 rounds

10/8 cal Row @increasing intensity

10 Rotating scorpions

5/5 Hanging scapular C.A.R’s

https://youtu.be/FPpTDqBzYVw

B. Activation

3 sets

5 Bench press

5 Beat swings + 3 Pause ring rows

10 Banded W-Y

*Before the first set, gather athletes around the bench and cover the 5-points of contact explained below.

C. Pull up drills

Butterfly Progression:

Banded Butterfly pull down drill:

https://youtu.be/zro6dlM7Qsw

Double leg box circle drill

https://youtu.be/iKnI2StFvss

Single leg box circle drill

https://youtu.be/HI6EcmPDV7A

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Rest 3 mins between rounds

If you can do more than 20 consecutive pull-ups complete RX+ strict pull-ups

Score: Total reps

TC: 30mins

Scaling options

Beginner

Max Bench Press @ moderate

Max Assisted Strict Pull Ups OR Ring rows

Intermediate

Max Bench Press @0.5-0.75%xBW

Max Pull-Ups

COMP

5 sets @3 sec down

5 Close grip bench press @74%

5 Weighted strict chin ups

Extra Accessory

Metcon (No Measure)

Floor facing W hold

Accumulate 180 seconds
Goal: Upper back isometric strength

()

Share: