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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

60 sec Row @mod then hard

10 in-and-out squats

B. Mobility

Prone PVC press

10-15 repetitions

https://www.youtube.com/watch?v=vEcXOdAYOHE

C. Specific

1 set

5 Goblet squat + shift

3 Close stance air squats*

5 Banded wall-slides, slow and controlled

3 wall walks

*These will help with getting the body accustomed to the unique balance and coordination of a pistol.

Gymnastics

A: Metcon (No Measure)

Headstand push to plank

10mins Practice:

-Head stand push to plank

-Head stand to freestanding HS

-Handstand to plank

-Kick-ups to wall supported HS

-Pike holds
Score: For quality

TC: 10mins

COMP

10mins Practice:

Headstand push to plank

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Metcon

B: Metcon (AMRAP – Reps)

EMOM 30 mins

6-8 KB swings 32/24Kg

6-8 push-ups

6-8 Pistols
Score: total reps

Scaling options

Beginner

EMOM 30 mins

6-8 Russian KB swings @light

4-8 Hand elevated push-ups

4-8 Air squats or High box step ups

Intermediate

EMOM 30 mins

6-8 KB swings 24/16Kg

4-6 push-ups

6-8 Box elevated pistols

Extra Accessory

Metcon (No Measure)

3 x 10/10 Banded RNT RDL + Reach
Goal: Unilateral posterior chain stability

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