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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

1 set

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 Rotating T spine squats

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

2 sets

3 Hang clean pull

3 Tall power cleans

3 Tempo cleans

3 push press

3 jerks

Weightlifting

A: Metcon (Weight)

EMOM 10minutes

Odd: 200m Run

Even: 2 Clean & Jerks @ascending
Scaling options

Beginner

EMOM 10

Odd: 100m Run

Even: 2 Clean & Jerks @Technical load across each set

Intermediate

As written

COMP

EMOM 10

8/6 Cal Bike erg

2 Push Jerk @65%

B: Metcon (Time)

3 rounds

1,000m Bike or 400m Row/Ski

25 TTB

10 Front Squats 185/135lbs
KG: 85/55

Score: Time

TC: 20 mins

Scaling options

Beginner

3 rounds

600m Bike 200m Row/Ski

25 V-ups or Sit-ups

10 Front Squats @heavy

Intermediate

3 rounds

1,000m Bike 400m Row/Ski

15 TTB or 25 Toes to eye level

10 Front Squats @155/105 lbs

COMP

3 rounds

400m Bike erg

25 TTB

10 Front Squats @205/145

Extra Accessory

Metcon (Time)

8-7-6-5-4-3-2-1

Skull Crushers @mod

Wall walks
triceps endurance

Points of performance:

The weight for the skull crushers has to be challenging for the number of répétions, BUT you should not reach failure at any points

Practice different pattern for the wall walks