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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

EMOM 6mins

1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

3- 20 Seconds/side PNF lat stretch on floor

https://www.youtube.com/watch?v=2F-wH4sDFho

B. Mobility

Prayer stretch with foam roller

3 x 5-10 breaths while holding the stretch

Time:6:50—>

https://youtu.be/9LJDGUulS_8

C. Specific

2 sets

-7 Banded W-Y

-5 beat swings

-7 Ring rows + pause

-5 beat swings

7 V-ups

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 8minutes

Odd: 10 TTB

Even: 10 CTB

Score: Total reps
Scaling options

Beginner

EMOM x 8

Odd: 10 V-ups OR sit-ups

Even: 10 Ring rows OR 7 Jumping pull-ups @2-3sec down

Intermediate

EMOM x 8

Odd: 5 TTB OR 10 Toes to eye level

Even: 5 CTB OR 10 Pull-ups*

*Use band assistance if necessary

COMP

3 rounds

10 TTB

Rest 30 seconds

10 Pull-ups

Rest 30 seconds

5 Bar Muscle-ups

Rest 30 seconds

Metcon

B: Metcon (Time)

For time

100 Sit-ups

10 Wall walks

75 Sit-ups

7 Wall walks

50 Sit-ups

5 Wall walks

Score: Time

TC: 20mins
Scaling options

Beginner

50 Sit-ups

10 Inch worms

35 Sit-ups

7 Inch worms

25 Sit-ups

5 Inch worms

Intermediate

100 Sit-ups

5 Wall walks

75 Sit-ups

3 Wall walks

50 Sit-ups

1 Wall walks

COMP

50 GHD Sit-ups

200′ HS walk

40 GHD Sit-ups

100′ HS walk

30 GHD Sit-ups

50′ HS walk

Extra Accessory

Metcon (No Measure)

Side plank + Knees to elbow

5 x 3/side

Rest as needed between sets
If you do not have access to a swiss ball, use an object to put your hands on to create instability.

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