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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

30sec Bike/Row/Ski

30secs of 1 air squat every 2,4,6 seconds

B. Mobility

Standing banded psoas march

20 alternating reps

https://www.youtube.com/watch?v=FDoih85T5vo

C. Specific

1 Set

-5/5 Airplanes

-10 Jumping squat

-7/7 bulgarian split squats

-3 Back squats @2-10-X-1

Weightlifting

A: Metcon (Weight)

3 sets

3 Back Squats @80%+ of max Squat

3/3 Back Rack Lunges @65% of Max Squat

15 UB Wall Balls @20/14lbs

Rest 3mins
Score: Weight used across each set on the Back squat

TC: 15mins

Scaling options

Beginner

3 sets

3 Back Squats @Heavy

3/3 Bodyweight lunges

15 Air squats or jumping air squats

Intermediate

As written

COMP

3 sets

3 Back Squats @80%+ of max Squat

Rest 2

3 Back Rack Lunges @70% of Max Squat

Rest 2

6 Squat Clean @60% of Max Squat

Rest 2

15 UB Wall Balls @30/20

Rest 2

Metcon

B: Metcon (Time)

5 rounds

10 Thrusters @135/95lbs

15 Cal Bike/Ski/Row/400m Run
KG: 60/43

Score: Time

TC: 15mins

Scaling options

Beginner

5 rounds

10 Thrusters @moderate

10 Cal Bike/Ski/Row/200m Run

Intermediate

5 rounds

10 Thrusters @115/75lbs

15 Cal Bike/Ski/Row/400m Run

COMP

3 rounds

100′ Sled push

10 Thrusters @45%

10 Cal assault bike

Rest 5 minutes between each round

Extra Accessory

Metcon (Distance)

Seated High Box Jump

5-5-5-5-5 @As high as possible

Rest as needed between sets
Goal: Reduce load while still working on lower body power

Points of performance:

– Remove your feet from the floor before every jump

– Aim to make your HIPS travel as high as possible in the air