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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

4 min Bike/Row/Ski @easy-mod

B. Mobility

Prayer stretch with foam roller

3 x 5-10 breaths while holding the stretch

Time:6:50—>

https://youtu.be/9LJDGUulS_8

C. Specific Drills

3-5 Scap pull + hollow (against box)

3-5 Beat swing with towel between feet

3-5 Glide kip (across box)

3-5Jumping Bar muscle up (turn over)

3 x 3-5 Bar muscle ups or Banded or Hip to bar

https://youtu.be/iu7CjzonbZE

https://youtu.be/G1wCx50neEY

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 6minutes

5-7 Bar muscle ups

Score: Total reps
Scaling options

Beginner

EMOM 6

8-12 Ring rows or Assisted pull-ups

Intermediate

EMOM 6

5-7 Banded Bar muscle ups OR CTB

COMP

5 sets for quality

5 Ring muscle-ups swing with towel between feet

Rest 20 sec

1-3 Ring Muscle-ups

Rest 60 seconds

Metcon

B: Metcon (Time)

For time

150 Double unders

50 DB Step-ups 1×50/35lbs + 24/20″

50 Straight leg sit-ups

50 Alternating DB Snatch 1×50/35lbs

50 Straight leg sit-ups

150 Double unders

KG: 22.5/15

Score: Time

TC: 22mins
Scaling Options

Beginner

For time

150 single unders*

30-50 Box Step-ups

30-50 Straight leg sit-ups

30-50 Alternating DB Snatch @light

30-50 Straight leg sit-ups

150 single unders*

*Attempt a double under every 10-20 reps

Intermediate

For time

75 Double unders

50 DB Step-ups @1 x 35/25

50 Straight leg sit-ups

50 Alternating DB Snatch @35/25

50 Straight leg sit-ups

75 Double unders

COMP

For time

150 Double unders

50 DB Step-ups @50/35

50 GHD Sit-ups

50 DB Snatch @50/35

50 GHD Sit-ups

150 Double unders

Extra Accessory

Metcon (No Measure)

Bird dog + row

3 x 10/side

Rest 30-45 seconds between sets

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