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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

1min Row @ increasing intensity

30s banded Y pull (15s/arm)

30s tall box jumps

B. Specific

2 sets

10/side banded side walk

10 Alternating curtsy lunges

3-5 Barbell elbow rotations, front rack*

3-5 tempo Front squats

*https://youtu.be/8rqB4j2iUEA

Strength

A: Front Squat (5×5 @80%)

Every 3 mins x 5 sets

5 @80%

Score: Weight used across all sets

TC: 15mins

Scaling options

Beginner

Every 3 mins x 5 sets

3-5@moderate

Intermediate

As written

COMP

Front squat

5 x 5 @80%

Metcon

B1: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 mins

7 Thrusters @135/95lbs

48 DU

Rest 4 mins

B2: Metcon (Time)

For time

Rounds and reps completed in previous amrap
KG: 60/40

Score:

1. Rounds + reps

2. Time

TC: 12 mins

Scaling options

Beginner

7 Thrusters @mod-heavy

48 Single unders*

*Attempt a double every 10-20 reps

Intermediate

7 Thrusters @115/75lbs

24 Double unders

COMP

Amrap 4 mins

7 Thrusters @135/95lbs

48 DU

Rest 4 mins

Then,

For time:

Rounds and reps completed in previous amrap

Extra Accessory

Metcon (Weight)

Hip Thrust

3 x 12 @RPE 7

Rest 60-90 seconds between sets