Menu
0 Comments

Titan Fitness – Titan Box

View Public Whiteboard

Warm-up (No Measure)

A. General

Row 150m

25′ samson stretch lunges

Row 200m

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Activation

2 sets

6/6 bulgarian split squats

8 Banded Abduction glute bridge + 2-3 sec pause

5 Tempo squats @ascending + 3sec down

Strength

A: Back Squat

EMOM 8minutes

1 Back Squat @80-85%

Score: Weight across

Scaling options

Beginner

@Moderate-Heavy

Intermediate & COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 16minutes

12/10 Cal Row

12 Deadlifts 255/165 lbs

12 Bar facing Burpees
Kg: 120/80

Score: Rounds + reps

RX*: Deadlift @ 275/185 lbs

Scaling options

Beginner

10/8 Cal Row

9 Deadlifts @ Moderate-Heavy

8 Burpees

Intermediate

12/10 Cal Row

12 Deadlifts @ 225/135 lbs

10 Bar facing Burpees

COMP

Every 2 mins x 8

12/10 Cal Row

12 Deadlifts @ 275/185 lbs

In the remaining time of the EMOM, perform bar facing burpees. Goal is to hit more or less 10 reps

Extra Accessory

Metcon (Weight)

5 sets

8 DB bench press @2xHeavy

20 seconds Hold support position on rings

Rest as needed between sets
Goal: Upper push pull strength