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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2min Bike/Row/Ski

30 sec scorpions

10 Hanging scapular cars

https://youtu.be/kemNMkpJ2WM?t=20

B. Specific

3 sets

20 Hollow rocks

5 Beat swings

5-10 Butterfly progression or Kipping progression

Note: These same progressions can be used in a kipping pattern for athletes trying to learn this movement first.

Butterfly progression:

-Circles on box a box

-One leg

-One butterfly at a time

-consecutive butterfly’s

-tighter kip butterfly’s

https://youtu.be/ce8oCKFIlLI

Gymnastics

A1: Metcon (Weight)

EMOM 3

3-6 Strict weighted CTB

A2: Metcon (AMRAP – Reps)

Every 2 mins x 5 sets

20+ unbroken CTB

No rest between A1/A2
Score:

1. Weight used across each set

2. Total Reps

TC: 13mins

Scaling options

Beginner

EMOM 3

3-6 Ring rows

Every 2 mins x 5 sets

10-15 Jumping pull-ups @2sec down

Intermediate

EMOM 3

3-6 Strict CTB

Every 2 mins x 5 sets

10-15 Pull-ups or CTB

COMP

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

4 rounds

AMRAP 4minutes

15 TTB

3 Wall walks

1 min Recovery row between AMRAPs
Score: Continue where you left off total rounds + reps

TC: 20mins

Scaling options

Beginner

4 rounds

Amrap 4

15 V-ups or hanging knee raises

3 Inch worms

1 Min Recovery row between rounds

Intermediate

4 rounds

Amrap 4

15 Toes to eye level OR 7-10 TTB

1 Wall walk

1 Min Recovery row between rounds

COMP

4 rounds

Amrap 4

17 TTB

25′ HS Walk

1min Active recovery between rounds:

Heavy rope single unders, complete a double under every 5-10 reps

Extra Accessory

Metcon (No Measure)

DB Suitcase Side bends + Suitcase carry

3 x 12 + 25ft/side

Bend: Moderate

Carry: Heavy
Goal: Lateral Core Strength & Stability

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