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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds

30sec Row @increasing intensity

10 V-ups from the hollow position

10 Prone W-Y

B. Mobility

Prayer stretch

2 sets of 5 deep breaths

Rest as needed between sets

https://www.youtube.com/watch?v=umCOjch2kG0

C. Specific

2 Sets

5 Banded W pull apart + 6 Rotating Scorpions

Ring Muscle up skill practice

5 x 5-7 reps

Skill practice options

Beginner:

-False grip ring row

-muscle up, sit-up drill*

-Floor Transition ring mu

* https://youtu.be/y001018-p8A

Intermediate:

-Banded slingshot muscle up

https://www.youtube.com/watch?v=rWz3-1aAUCI

-Box transition ring mu

Advanced:

-Snap back ring beat swing

-Towel ring mu (pinch between feet)

-Medball weighted ring mu (between feet)

Gymnastics

A: Metcon (Weight)

5sets*

3 Ring Muscle-ups

3 Strict Ring Dip @tempo 3-2-X-1)

*RX+ Add a weight vest if possible
Score: weight if applicable

TC: 15mins

Scaling options

Beginner

False grip ring row + DB bench press*

5 x (5 + 5 @ 3 sec down)

*Not enough benches do Push-ups

Intermediate

Banded Sling Shot Muscle Up +2 Strict Ring Dips

8x (2+2)

https://www.youtube.com/watch?v=rWz3-1aAUCI

COMP

Work up to a heavy

Weighted Strict RMU + Strict Ring dip @tempo

5 x 1 + 3

Then,

Kipping Ring mu + Ring dip

3 x 3 + 3

Ring dip Tempo: 3-2-X-1

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8mins

3-6-9-ect..

Hand release push-ups

Cal Row

RX+

Weighted vest 20/14lbs
Score: Rounds + reps

Scaling options

Beginner

AMRAP 8mins

3-6-9-ect..

Hand elevated push-up

Cal Row

Intermediate

As written

COMP

AMRAP 8mins

3-6-9-ect..

Ring push-ups * Feet on rower

Cal Row

Extra Accessory

Metcon (No Measure)

Bent over M+T+Y

3 x 5+5+5
Hold every rep for 2 seconds at the top

Goal: Shoulder Health

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