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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

1 min row or bike @easy

10 Inchworms

45 sec row or bike @mod

10 banded pull aparts

30 sec row or bike @hard

10 alternating Y arm raises on a box*

https://youtu.be/67jI0e8x2T8

B. Specific

Bar muscle up drills

Everyone:

10 Scap pull + hollow body

https://youtu.be/iu7CjzonbZE

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)

5 sets

4 Strict CTB + 2-4 Bar muscle ups

Rest 90-120 seconds between sets
Score: Total reps

TC: 12mins

Scaling options

Beginner

5 sets

4 Ring rows + 2-4 Jumping CTB @2-3sec negative

Intermediate

5 sets

2-4 Strict Pull-up + 2-4 Jumping Bar muscle ups OR 2-4 CTB

COMP

5 sets

2 Negative Strict Muscle up with 5 seconds hold just after turnover (rings touching the chest)

Rest 90-120 seconds between sets

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

30/25 Cal Row

15 Abmat sit-ups

12 CTB
Score: Rounds + reps

Scaling options

Beginner

Amrap 12 minutes

21/15 Cal Row

10 Abmat sit-ups

12 Jumping pull-ups*

*No negative, but controlled

Intermediate

Amrap 12 minutes

30/25 Cal Row

15 Abmat sit-ups

12 Pull-ups

COMP

Amrap 12 minutes

30/25 Cal Row

15 Air Squats

6 Bar Muscle-ups

Extra Accessory

Metcon (No Measure)

Side plank lateral raise

3 x 12/side

No rest between sets and sides
Improve your ability to stabilize your spine

Points of performance:

– 12 reps must be done unbroken. Choose weight accordingly.

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