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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3min Bike/Row/Run/Ski

-Increase intensity every 1 min

B. Mobility

Handstand superman drill

10-15 repetitions

https://www.youtube.com/watch?v=Dxb0aGEAMFs

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C.. Activation

2 sets

-5/5 Banded Y pulls

-7 Tall kneeling Banded Angels

-10 Prone W to Y’s

Gymnastics

A: Metcon (5 Rounds for reps)

HSPU

Every 2 mins x 5 sets

Max unbroken strict + kipping
TC: 10 min

Score: Reps

Scaling options

Beginner

Max unbroken (with DBs)

Strict press + push press @moderate

Intermediate

min 1: Reduced ROM strict hspu + Kipping

COMP

N/A

Metcon

B: Metcon (4 Rounds for reps)

4x

AMRAP 3minutes

15 Overhead sit ups 45/25lbs plate

10 Cal Row

Max Burpee box jump over 24/20″

Rest 1:30 between each AMRAP
KG: 20/10kg

TC: 16:30 min

Score: Total Reps

Scaling options

Beginner

15 Sit Ups

10 Calorie Row

Max Burpee box jump over line

Intermediate

15 Overhead Sit Ups @ 25/15lbs plates

10 Calorie Row

Max Burpee box jump over line

COMP

4 x amrap 3

15 GHD Sit-ups

10 D-ball over shoulders @100/80

Max Burpee box jump over @24/20

Rest 1:30 between each amrap

Extra Accessory

Metcon (No Measure)

Deficit Single leg Hip Thrust

3 x 10/leg

Rest 60 sec