Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 sets

30sec Bike/Row/Ski/100m Run

5 btn press

10 Banded T pull aparts

B. Activation

Banded wall slides

7-10 reps slow and controlled

C. Specific

2 sets

3-7 reps of Ring Muscle up Progression

5 x 1 1/2 press*

10 Alternating Cossack squats

*Press to forehead and pause, back down to shoulders, TNG into a full press overhead. This is one rep.

Ring Muscle up Progression

Arch to Hollow Snap

Russian Dips

Ring Kip

Ring Kip w Pull to hips


A: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Score: Rounds + reps

Scaling options



4 Ring rows + 4 Band Assisted Ring Dips*

6 Double DB Strict Press- Light

8 Russian KB swings @mod

*If needed, put 1 foot down too



2 Strict Chin Ups + 2 Ring Dips


8 KB swings @24/16 KG


As written

Extra Accessory

Metcon (Weight)

3 sets

15 Neutral grip DB Bench Press @2 x mod-heavy

20 GHD Sit-ups/V-ups

Rest 2mins
Goal: Strength Endurance

In this section we are attacking the core with the GHD sit ups but we are also using the DB bench presses to increase pressing endurance since it supports the previous workout. Neutral grip means de-loading the shoulder and targeting the pectorals plus adding the stability factor by using free weights.