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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

30 sec Bike/Ski/Row @increasing intensity

10sec hollow position + 5 V-ups

10 Prone pvc press

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

2 sets

3 Burpees

5 piked hspu*

5 Cal sprint

*This is to promote gymnastics core compression, have advanced athletes elevate their feet, have beginners go from the floor and focus on press mechanics.

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 10minutes

Odd: 10-15 Kipping HSPU

Even: 15/12 Cal Bike/Ski/Row

Score: Total reps (hspu + cals)
Scaling options

Beginner

EMOM 10

Odd: 10-15 Push-ups / hand elevated pu

Even: 10/8 Cal Bike/Ski/Row

Intermediate

EMOM 10

Odd: 10-15 Piked HSPU

Even: 12/9 Cal Bike/Ski/Row

COMP

EMOM 10

Odd: 10-15 Kipping HSPU

Even: 15/12 Cal Echo Bike

Metcon

B: Metcon (3 Rounds for time)

3 rounds, each for time

5 Rope climbs

20 Pistols

Rest 2mins between rounds

Score: Total time

TC: 20mins
Scaling options

Beginner

3 rounds, each for time

5 Floor rope climbs

20 High box step ups

Intermediate

3 rounds, each for time

3-5 Rope climbs

20 Box elevated Pistols

COMP

3 rounds, each for time

3-2-1 Legless Rope Climbs

12-10-8 Pistols

Rest 3 minutes between rounds

Extra Accessory

Metcon (No Measure)

3 sets of

3 rounds for time/quality

10 banded Push-ups

30 Double-unders

Rest 90 seconds between sets
These rounds are not for time. Make sure you perform good Push-ups with full lockout at the end.

In this phase we will work a little more with formats like that where your heart rate is higher in accessory to increase your comfort in that zone.

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