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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60sec Row/Bike/Ski

7 Pause Frankenstine Squats @empty bar

10 Rotating T spine squats

https://youtu.be/24wGaES-8y8?t=73

B. Mobility

Rotating Hip 90/90

1min

C. Specific

3 sets

4 Front squat 1 & 1/4: ramp up

4/4 bulgarian split squat

Weightlifting

A: Metcon (Weight)

5 sets

2 Front Squat 1 & ¼ @80% of 1RM Clean
Score: Weight used across each set

TC: 15mins

Scaling options

Beginner

3 sec Pause Front Squat

5×2@Heavy

Intermediate

As Written

COMP

Front Squat 1 & 1/4

5 x 2 @60% of front squat

Metcon

B: Metcon (Time)

3 rounds for time

12 Front Squat 135/95 lbs

6 Bar Muscle-ups

12 TTB
KG: 60/40

Score: Time

TC: 12 mins

Scaling options

Beginner

12 Front Squat @light-mod

6 Assisted pull-up OR Banded lat pull downs

12 V-up or Knee tuck

Intermediate

3 rounds

12 Front Squat @115/75 lbs

6 Jumping Bar Muscle-ups

8 TTB

*If no TTB- 12 Knees to Chest

COMP

3 rounds

16 Front Squat @135/95 lbs

8 Bar Muscle-ups

16 TTB

Extra Accessory

Metcon (Time)

3 sets

15 V-ups

15 Hollow body rocks

10 V-ups

10 Hollow body rocks

5 V-ups

5 Hollow body rocks
Goal: Core Endurance