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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

60 seconds Row/Bike/Run/Ski @Easy

6 Alternating Step-Ups

6 /6 Single Leg Glute Bridge

30 Seconds Elbow Plank

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

2 sets

3 Tall box jumps

9 Dual russian KB swings

12 Empty bar good mornings

Strength

A: Metcon (Time)

Deadlift

For time

30 reps @70%
TC: 10mins

Scaling options

Beginner

3 x 10 Deadlifts @moderate

*Learning to move well TNG, carrying over tension from rep to rep, and locking out the top with the quads and glutes, as fatigue sets in

Intermediate & COMP

As written

COMP

As written

Metcon

B: Metcon (Time)

For time

30 Ring Muscle-ups

Then

EMOM 10minutes

10 Double Russian KB Swings @24/16 KG x2
Scaling options

Beginner

For time

30 Assisted Pull-ups + 30 Box dips

*Partition the reps however you’d like

EMOM 10

10 Russian KB Swings @light

Intermediate

For time

30 Box Transition Ring Muscle-ups

EMOM 10

10 KB Swings @24/16 KG x2

COMP

For time

40 Ring Muscle-ups

EMOM 10

10 Double KB Swings @24/20×2

Extra Accessory

Metcon (Weight)

400′ Heavy Yoke Carry @heavy
If your gym is restricted for this, athletes can do a cumulative barbell back rack hold for a total of 2mins