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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3mins

12 In and out squats

20 Plate Jumps

20 Jumping lunges

B. Mobility

Foam roller wall slide

10 repetition slow and controlled

https://www.youtube.com/watch?v=VUOVGr8cao0

C. Specific (Before the Metcon)

2 sets

1 Chin up negative

5/5 Banded Cheerleader (3sec pause)

10 alternating or 5/5 pistol progression:

-High box step up

-Box supported pistol

-Pistol or weighted pistol

https://youtu.be/ztQRlsR44M8

Gymnastics

A: Metcon (No Measure)

10 rounds

1 Rope climb @15′

10 pistols

Rest 30sec

Score: For quality, no score

TC: 15mins
Scaling options

Beginner

10 rounds

2 Floor supported rope climbs

10 Air squats*

*Close stance

Intermediate

10 rounds

1 Rope climb @10′ or 3-5 Strict Chin ups

10 Box supported pistols

COMP

For quality

10 rounds

10 GHD Sit-ups

10 Pistols

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes

25′ DB Front rack walking Lunges 2×50/35lbs

8 DB facing Burpees

25′ DB Front Rack Walking Lunges 2×50/35lbs

4 Bar Muscle-ups

KG: 22.5/15

Score: Rounds + reps
Scaling options

Beginner

Amrap 20 minutes

25′ Front rack walking Lunges @2xlight

6-8 DB facing Burpees

25′ Front Rack Walking Lunges @2xlight

4 Jumping CTB @2 sec down

Intermediate

Amrap 20 minutes

25′ Front rack walking Lunges @2×35/25

8 DB facing Burpees

25′ Front Rack Walking Lunges @2×35/25

4 CTB

COMP

As written

Extra Accessory

Metcon (No Measure)

D-ball hug @heavy

5 x 30 seconds hold

Rest 60 Seconds between sets
Post chain strengthening

– Aim to maintain a vertical position.