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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

60 Sec Row

10 Hollow rocks

10 Prone W-Y

B. Activation

2 sets

6/6 Tall kneeling band lat pulldown

12 Tall kneeling band tricep pull down

https://youtu.be/QZgIJaiK4bE

6 Band flies

C. Metcon Prep

2 rounds

2 DB box step up overs

4 Hand release push-ups

6 Abmat sit-ups

8 deadlifts

Weightlifting

A: Metcon (Weight)

5 sets

8 Close grip bench press @mod + Tempo 3-2-X-0

8 strict chin ups
TC: 12 minutes

Beginner:

8 Bench press @ light to controllable

8 Supinated Body rows

Intermediate:

8 Close grip bench press @ Tempo 3-2-X-0

8 Strict chin ups, banded if necessary (stick to the volume)

Comp:

8 Close grip bench press @76% + Tempo 3-2-X-0

8 strict chin ups @Tempo 3-0-X-2

Metcon

B: Metcon (Time)

5 rounds for time

10 DB box step up overs 2×50/35lbs, 24/20″

20 Hand release push-ups

30 Deadlifts 155/105 lbs
Score: time

TC: 20mins

Scaling options

Beginner

4-5 rounds for time

10 DB plate step up overs @1x 25/15 +20/16″

10-15 Hand elevated push-ups

20 Deadlifts @light

Intermediate

5 rounds for time

10 DB box step up overs @2×35/25lbs + 24/20″

15-20 Hand release push-ups

20 deadlifts @135/95 lbs

COMP

5 rounds, each for time, of:

10 DB box step up overs @2×50/35lbs + 24/20″

20 GHD sit-ups

30 Hand release push-ups

40 deadlifts 155/105 lbs

3 minutes Active recovery between rounds.

Extra Accessory

Metcon (No Measure)

3 sets

8 Prone Trap 3 raises

10 Banded Y’s

30 fast Banded Lat Pulldown
Goal: Upper back strength

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