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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 (3 Rounds for time)

Every 5 mins x 3

5-7 Strict HSPU

8-12 Kipping HSPU

10-15 Burpees
Athletes should attempt to go unbroken on the hspu

Score: Total reps

TC: 15 mins

Scaling options

Beginner

5-7 DB Seated Press @ Moderate

5-7 DB Seesaw Press @ Moderate

6 Burpees

https://www.youtube.com/watch?v=BNVZDnNWZ8A

Intermediate

5-7 Box piked HSPU

5-7 Kipping HSPU

10 Burpees

COMP

3 unbroken rounds

5-10 strict hspu

10-15 Kipping hspu

15-20 Burpees

Rest 3 mins between sets

Metcon

B: Metcon (Time)

5 rounds for time

15/12 Cal Bike/Ski/Row/ 200m run

12 DB step-ups 2×50/35lbs, 24/20″
KG: 22.5/15

Score: Time

TC: 15mins

Scaling options

Beginner

4 rounds

10/7 Cal Bike/Ski/Row

12 DB step-ups @ moderate heigh + height that allows unilateral ext.

Intermediate

4 rounds

15/12 Cal Bike/Ski/Row

12 DB step-ups @2×35/25 + 24/20″

COMP

4 rounds

15/12 Cal Assault bike

12 DB step-up overs @2×50/35 + 24/20″

50′ HS walk

Extra Accessory

Metcon (No Measure)

6 sets

15 Good mornings @95/65 lbs

15 plank knee tucks, feet on rower
Goal: Midline strength + stability

-Brace your core the entire ROM of both movements.

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