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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

30 sec Row

30sec on

Banded air squats*

Reverse plank

Double unders

*https://youtu.be/HkqVZcTlcPo

B. Mobility

Quadruped rear shoulder stretch

30 sec/side

https://youtu.be/eYovIztVZos

C. Specific

2 sets

9 Hollow banded lat pull downs

7 Transition muscle ups

Transition mu progression

Beginner:

Floor transitions, knees bent o

https://youtu.be/QYFJ108HOC8

Intermediate:

Floor, legs straight

https://youtu.be/vs_ZlCrxfQ4

Advanced:

Box

Advanced +:

5 x (1 box transition mu + 2 pause ring dips)

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 6mins

3 Ring Muscle-ups

Max Cal Row
Score: Total cals

Scaling options

Beginner

EMOM 6mins

3-5 Russian dips*

Max cal row

*Set up two boxes and have athletes use their feet on the floor as support

https://youtu.be/8BkJ3UgngX8

Intermediate

EMOM 6mins

3-5 Russian Dips or Box supported ring mu

Max cal row

COMP

10 rounds, each for time

3 Ring Muscle-ups

250m Ski

Rest 1:1

Metcon

B: Metcon (Time)

3 rounds for time

15 Bar facing Burpees

400m Run

15 OH Squats 115/75 lbs

KG: 50/35

Score: Time

TC: 15mins
Scaling options

Beginner

3 rounds

8-12 Bar facing Burpees

200m Run

15 OH Squats @moderate

Intermediate

3 rounds

12-15 Bar facing Burpees

400m Run

15 OH Squats @9565 lbs

COMP

3 rounds for quality

15 Bar facing Burpees

400m Run

15 OH Squats @115/75

Extra Accessory

Metcon (No Measure)

3 rounds

5-10 Ring Dips

10 Lu raises

Rest 60 seconds
Goal: Upper body strengthening

Just move smoothly here. No rush. Hips AND shoulders should move down and up on the Ring Dips.

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