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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

30 sec Row or Bike

30 sec:

Rd 1: Inch worms

Rd 2: Air squats

Rd 3: push-up to downward dog

B. Mobility

Btn tricep stretch with plate

30 sec on / 10sec off x 2

https://youtu.be/SWez7-liB64

C. Specific

3 sets @ascending

3 Power cleans + 2 Thrusters

Then:

2 sets

8 Pull-ups

4 Power Cleans @ascending

4 Bar mu

2 Thrusters @ascending

1 Rope climb

Metcon

A1: “Thunderbolt” (Time)

4 rounds

21 Pull-ups

9 Power cleans 185/135lbs

12 Bar muscle ups

6 Thrusters 185/135lbs

3 Rope climbs
KG: 85/60

Score: Time

TC: 20mins

Scaling options

Beginner

4 rounds

15-21 Jumping Pull-ups

9 Power cleans @Mod-heavy

12 Assisted pull-ups or Ring rows or Jumping CTB

6 DB Thrusters @Mod

3 Floor Rope climbs

Intermediate

4 rounds

15 Pull-ups

9 Power cleans @155/105 lbs

5 Bar muscle ups or 8-12 CTB

6 Thrusters @155/105 lbs

1 Rope climb

COMP

As written

A2: Metcon (Time)

4 rounds

21 Synchro Pull-ups

9 Synchro Power cleans 185/135 lbs

12 Synchro Bar muscle ups

6 Synchro Thrusters 185/135 lbs

6 Rope climbs: You go, i go

Extra Accessory

Metcon (No Measure)

4 sets

20/20 Banded side lying Clam shell

20 Unweighted Glute bridge

3/side turkish get up

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