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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2 sets

30 sec max Plank up downs

30 sec Beat swings*

* Advanced athletes can swing on rings on second set

B. Drills

– Low Rings:

Looking for full hollow position + shoulder blade retraction:

5 PVC Shoulder dislocates

5 False grip pause ring rows

10-15 sec Ring support hold

3 Ring dip Negatives + pause in mu reception

5-7 Banded sling shot mu

https://youtu.be/4Dgy_b28Olg

– High Rings:

6-8 Ring beat swings

6-8 Hips to Rings

C. Ramp up

Ramp up HSPU Deficit or modification with 1 Ring mu or modification between each set

Gymnastics

A: Metcon (AMRAP – Reps)

5 sets

6-8 Kipping deficit HSPU

3-6 Ring muscle ups

Rest 60 seconds between sets
Score: Total Reps

TC: 10mins

Scaling options:

Beginner

6 DB push press @ heavy for the athlete or Banded Pike push ups: https://youtu.be/jTPIbGpKHqg

6 Strict assisted chin ups

Intermediate

Assisted HSPU (reduce rom)

band assisted ring muscle up transition (technique)

https://youtu.be/5mqIEuaJ5O4

Comp

5 rnds, rest 30 seconds between rounds

3 RMU

6 Double DB Thrusters @ 2×70/50lbs

3 Ring muscle ups

Metcon

B: Metcon (AMRAP – Rounds and Reps)

4 rounds of

AMRAP 3minutes

6 DB Hang clean 2×50/35lbs

4 Deadlifts 185/135 lbs

4 Wall walks

Rest 1min between AMRAPs
Kg: 22.5/15 + 80/60

Score: Rounds + reps, continuous

TC: 15 mins

Scaling options

Beginner

6 DB hang clean @2xlight

4 Deadlifts @ light

4 Inch worms (with or without push ups)

Intermediate

6 DB hang clean @2×35/25

4 Deadlifts @ 155/105 lbs

2 Inch worms

Comp

4 x 3 minutes amrap @mod-high intensity

6 Clean and jerks @ 135/95

4 Deadlifts @ 315/225

50′ HS walk

Rest 1min between amraps

Extra Accessory

Metcon (No Measure)

3 sets

15 Floor facing W*

10 alternated Bottom up KB Bench press

*Hold 5 seconds every 5 rep
Goal: Shoulder health

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