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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3min Bike/Row/Ski @increasing intensity

B.Mobility

Prayer stretch with foam roller

2 x 5-10 breaths while holding the stretch

Time:6:50—>

https://youtu.be/9LJDGUulS_8

C. Specific

C1. Shoulder activation

2 sets

5 Hollow banded lat pull downs

5 scap pulls

5 beat swings

C2. B mu skill progression

3 sets

Beginner:

5-7 Beat swings

5-7 Jumping CTB*

*Focus on timing the positions of arch to hollow

Intermediate:

3-5 Glide Kip

3-5 Hip to Bar

Advanced:

3-5 Explosive Arch to Hollow + hip to bar

https://youtu.be/qXWM8cvcylk

1-3 Bar muscle ups:

Regular, weighted, jumping

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 5minutes

4-6 reps Bar Muscle-ups

Score: Total reps
Scaling options

Beginner

EMOM 5

4-6 Jumping or Assisted CTB

Intermediate

EMOM 5

4-6 Jumping Bar Mu

COMP

1-5 reps every 30 seconds

Metcon

B: Metcon (Time)

5 rounds for time

2 Rope climbs

60 Double -unders

20 DB Front rack lunges 2×50/35lbs

KG: 22.5/15

Score: Time

TC: 18mins
Scaling options

Beginner

5 rounds

2 Floor Rope climbs

60 Single unders*

20 Lunges

*Attempt a double under every 10-20 reps

Intermediate

5 rounds

1 Rope climb

30 Double unders

20 DB Front rack lunges @2×35/25lbs

COMP

5 rounds

3 Rope climb

75 Double unders

75′ DB Front rack lunges

Extra Accessory

Metcon (No Measure)

Side Lying DB external rotations

2 x 15/side

Rest as needed between sets

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