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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2min Bike, row, ski @increasing intensity

B. Mobility

Handstand superman drill

10-15 repetitions

https://www.youtube.com/watch?v=Dxb0aGEAMFs

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C. Specific

2 sets

5 Banded wall-slides, slow and controlled

7 prone pvc press

3 wall walks + 5 HS hold scap push, facing wall

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 10minutes

10 HSPU
Score: total reps

TC: 10mins

Scaling options

Beginner

EMOM 10

10 Seated DB press

Intermediate

EMOM 10

5-10 Piked hspu

COMP

Accumulate 100 reps for time breaking every 10 reps, resting as necessary to complete another 10 unbroken reps. This will be 10 sets of 10 reps,

The goal is to keep the rest time consistent with each set.

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

4 Burpee Bar muscle up

10 Med Ball V-ups 20/14 lbs

30 Double unders
Kg: 10/8

Score: Rounds + reps

Scaling options

Beginner

4 Burpees + 4 Jumping CTB

10 V-ups / Knee tucks

30 Single unders

Intermediate

4 Burpee CTB OR 4 Burpee + 4 Jumping BMU

10 Med ball v-ups @light

15 Double unders

COMP

2 rounds

Amrap 10 mins

4 Burpee Bar muscle up

10 GHD sit-ups

30 Double unders

1 min Active Recovery between rounds:

Ski erg

Extra Accessory

Metcon (No Measure)

3 sets

8/arm Meadows row

8 Seated DB Press

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