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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

2mins Row @ increasing intensity

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

C. Ring dip progression

2 sets

5 scorpions

3 push-up to downward dog

1 Ring dip neg + 3-5 sec hold in the bottom

(Have beginners use the floor for support)

3-5 Ring dips / Supported ring dips

D. Metcon prep

2 sets

3-5 Beat Swings

3-5 Hip to Ring Kip Swings

1 set

2 ring mu

4 devils press

6 cal

Gymnastics

A: Metcon (AMRAP – Rounds)

50 Ring dips in as little sets as possible
Score: Total sets (rounds)

TC: 10 min

Scaling options

Beginner

For Time

30-50 Push-ups

Intermediate

For Time

30 Ring dips or 50 Feet supported ring dips

COMP

Every 2 mins x 8

3 Weighted Bar mu

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

2 Ring mu

4 Devils Press 2×50/35 lbs

12/10 Cal Row
KG: 22.5/15kg

Score: Rounds and Reps continued across sets

Scaling options

Beginner

6 Jumping Pull-ups

6 Sit Ups

4 Devils Press @ Moderate

8/6 Cal Row

Intermediate

2-4 Box Assisted Muscle Ups

4 Devils Press @ 35/20lbs

10/8 Cals

COMP

4 x 3 minutes amrap @mod-high intensity

2 Ring Muscle-ups

4 Devils press @2×50/35 lbs

25′ HS walk over obstacle

1min rest between amraps

Extra Accessory

Metcon (Weight)

Bent over lateral raise

5 x 12/12 @ light

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