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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3min Bike, row, ski, or run

*At the top of every min complete 3-5 burpees

B. Mobility

Prone PVC press

10-15 repetitions

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

C. Activation

1-2 set

5 Banded wall-slides, slow and controlled

3 Pike push ups (banded if needed)

Banded Pike Push up: https://youtu.be/jTPIbGpKHqg

10 HS hold scap push, facing wall

https://youtu.be/Rr_fQfhK–o

Gymnastics

A: Metcon (No Measure)

5 sets

10 HSPU

10 Seated banded rows

RX+ Strict HSPU
TC: 15 min

Score: N/A

Scaling options

Beginner

5 sets

6 Push-ups

10 Seated band Row

Intermediate

5 sets

5 Hspu or 10 Piked hspu

10 Band Rows

Perform

5 rounds

10 Bench Press @55-60%

20/15 Cal Row @damper 10, moderate

Metcon

B: Metcon (Time)

4 rounds for time

80 Double-unders

15 CTB
TC: 10 min

Score: Time

Scaling options

Beginner

4 rounds

40-80 Single unders

15 Ring rows or 8-10 Strict assisted pull ups

Intermediate

4 rounds

60-80 DU (or Singles + DU)

15 Pull Ups or Reduce reps of C2B

Perform

4 rounds

80 Double unders

50′ Rope sled drag @mod load

50′ Front rack DB walking lunges @2×50/35 lbs

Rest 60 seconds

Extra Accessory

Metcon (Weight)

Turkish Get Up

Accumulate 15 reps/side