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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

3 sets

30 sec Bike/Row/Ski/100m Run

10 Wall Balls

30 sec double unders

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Activation

3 sets

8/8 Banded monster walk

4/4 Bulgarian split squat

2 Pause Back squat@ascending

Weightlifting

A: Back Squat (with 2sec pause at the bottom)

Paused Back Squat

Every 2 mins x 4 sets

2 rep @80%

Score: Weight

Scaling Options

Beginner

2 Reps @ Moderate-Heavy

Intermediate & COMP

As written

Metcon

B: Metcon (No Measure)

EMOM 15minutes

Min 1- 21 Wall balls 20/14 lbs

Min 2- 15 KB swings 32/24 Kg

Min 3- 200m Run or 250/200m Row
KG: 10/7

Score: N/A

Scaling options

Beginner

Min 1- 12 Wall balls @Moderate

Min 2- 10 Russian @Light-Moderate

Min 3- 100m Run or 40 seconds row

Intermediate

Min 1- 15 Wall balls @20/14 lbs

Min 2- 15 KB swings @24/16 Kg

Min 3- 150m Run or 200/150m Row

COMP

As written

Extra Accessory

Metcon (No Measure)

Bench Sorenson Hold

Accumulate 3 minutes

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