Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

400m Run or Row @easy

B. Mobility

Prone PVC shoulder dislocates

10 reps

C. Specific

3 sets

1-3 Skin the cat / Knees to elbows

3-5 Ring beat swings*

3-5 Transition mu**

This specific warm up is a very dedicated skill session today:

*Teach the snap back pull with advanced athletes here.

**Have every athlete touch the rings today, teaching the beginners a strict ring mu with their legs on the floor, progressively getting more challenging to a transition muscle up with feet on the box.


A1: Metcon (Time)

For time, partition the reps in any way

150 Cal Bike/Ski/Row

100 Hang Clean 135/95lbs

50 Ring muscle ups
KG: 40/30

Score: Time

TC: 30mins

Scaling options


10 rounds for time

10 Cal Bike/Ski/Row

10 Hang clean @light

5 Jumping pull-ups* + 5 box dips

*Control the eccentric


For time, partition the reps in any way

120-150 Cal Bike/Ski/Row

100 Hang clean @95/65lbs

30-50 Transition ring muscle ups or:

5 Pulling variations (CTB) + 5 pushing variations (Ring dip)


3 x Amrap 5

10/6 Cal assault Bike

10 Burpees

10 Hang Snatch @95/65

Rest 2 minutes between each amrap

A2: Metcon (Time)

Team Version

For time, partition the reps in any way, one person working at a time:

300 Cal Bike/Ski/Row

200 Hang clean 135/95lbs

100 Ring muscle ups

Extra Accessory

Metcon (No Measure)

Banded Good Morning

3 x 25 reps for quality
Goal: Posterior chain strength endurance

Be controlled and in a good position.