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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 rounds

30 sec Row or Bike @Hard

5 Muscle snatch

5 pull-ups/ Ring rows

5 Pause ring dips/HR push-ups

5 Jump Squats

B. Skill Work

Muscle up

1-3 Rounds

:30 Top of Ring Hold-Use Low Rings, Hands turned out

:30 Bottom of Ring Dip Hold

5 Banded Ring Sit Up*

5 Hips to Ring (VIDEO)

3 Muscle Ups

*https://www.youtube.com/watch?v=alzyzScE-nI

Those modifying the pull ups can go through a pull up progression and activation:

– Neutral grip ring rows

– Pronated and wide pull ring row

– Jumping pull up + negative return

– Jumping pull up with “kipping” motion

C. Specific

Walk members through 1 round of the workout with only 1-3 reps of each in order to remember the order.

Metcon

A: Metcon (Time)

“Père Noel”

For time

50 Power Snatch @75/55 lbs

5 Ring muscle ups

30 Cal Bike/Row/Ski

5 Ring muscle ups

50 OHS @75/55 lbs

5 Ring muscle ups

30 Cal Bike/Row/Ski

5 Ring muscle ups

50 Hang squat snatch @75/55 lbs

5 Ring muscle ups

30 Cal Bike/Row/Ski

5 Ring muscle ups
KG: 35/25

Score: Time

TC: 35 mins

Scaling options

Beginner

For time

35 Power Snatch @Light

5 Ring Rows

20 Cal Bike/Row/Ski

5 Pull-up OR Ring Rows

35 OHS @Light

5 Pull-up OR Ring Rows

20 Cal Bike/Row/Ski

5 Pull-up OR Ring Rows

35 Hang Power Snatch @Light

5 Pull-up OR Ring Rows

20 Cal Bike/Row/Ski

5 Pull-up OR Ring Rows

Intermediate

40 Power Snatch @65/45 lbs

1 Muscle up OR 5 Box transition ring mu

25 Cal Bike/Row/Ski

1 Muscle up OR 5 Box transition ring mu

40 OHS @65/45 lbs

1 Muscle up OR 5 Box transition ring mu

25 Cal Bike/Row/Ski

1 Muscle up OR 5 Box transition ring mu

40 Hang squat snatch @65/45 lbs

1 Muscle up OR 5 Box transition ring mu

25 Cal Bike/Row/Ski

1 Muscle up OR 5 Box transition ring mu

COMP

As written

*Echo Bike

A2: Metcon (Time)

Team Version

Complete the above work for time, synchronizing every rep. This will really force you to work as a team and communicate.

For The bike, simply accumulate the cals at the same time.

Cool down

3min cool down Bike or Row