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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

400m Run

5 Inchworms

200m Run

7 mini band wall slides

100m Run

10 alternating Y arm raises on a box*

https://youtu.be/67jI0e8x2T8

B. Specific

2 sets

50′ A skips + 50′ Sprint

50′ Butt kicks + 50′ Sprint

9 Hollow banded lat pull downs

3-5 reps on the Ring mu progression

Ring mu progression:

Beginner

https://youtu.be/QYFJ108HOC8

Intermediate

https://youtu.be/vs_ZlCrxfQ4

Advanced

Box supported mu

Metcon

A: Metcon (Time)

For time

5 rounds

10 Ring Muscle-ups

400m Run

Score: Time

TC: 25mins
Scaling options

Beginner

For time

5 rounds

10 Jumping pull-ups@2sec down + 10 Box dips

200m Run

Intermediate

For time

5 rounds

10 Box supported ring Muscle-ups

400m Run

COMP

For time

6 rounds

5 Ring Muscle-ups

200m Run

Rest 1:1

3 rounds

10 Bench Press @185/125

400m Run

A2: Metcon (Time)

For time

5 rounds

20 Ring Muscle-ups

400m Partner Carry

*Partners will work one at a time on the rings to complete 20 total ring muscle ups and then run together one partner must always be carrying the other. (For a COVID friendly version partners can run together carrying a medicine ball).

Extra Accessory

Metcon (Weight)

Sled drag

400m @mod-heavy, walking
Have fun here. Just walk and enjoy training!

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