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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

1 min row or bike @easy

5 Inchworms

45 sec row or bike @mod

7 mini band wall slides

30 sec row or bike @hard

10 alternating Y arm raises on a box*

https://youtu.be/67jI0e8x2T8

B. Ring Muscle up skill practice

3 x 3-7 reps

Beginner:

-False grip ring row

-muscle up, sit-up drill*

-Floor Transition ring mu

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

Intermediate:

-Hips to rings

-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)

Every 2 mins x 6 sets

12 Slam Balls 20/14lbs

2 Weighted Ring muscle ups
KG: 10/8

Score: Weight on RMu

TC: 12mins

Scaling options

Beginner

Every 2 mins x 6 sets

12 Slam Balls @light

4 Assisted pull-ups

Intermediate

Every 2 mins x 6 sets

12 Slam Balls @20/14lbs

2 Box Transition Ring muscle ups

COMP

Every 2 mins x 6 sets

6 GHD med ball toss

2 Weighted Ring muscle ups @vest + Med Ball between feet

Metcon

B: Metcon (AMRAP – Rounds and Reps)

3 rounds of

AMRAP 5 mins

50/40 Cal Row

50 Ring dips

50 TTB

1min rest between AMRAPs
Score: Rounds + reps, continue where you left off

TC: 17mins

Scaling options

Beginner

30/25 Cal Row

50 Assisted dips

50 V-ups

Intermediate

50/40 Cal Row

50 Box Assisted Ring dips

30 TTB or 50 Toes to eye level

COMP

3 rounds

AMRAP 5 mins

50/40 Cal Row

50 Ring dips

50 GHD Sit-ups

1 min Active Recovery between rounds:

3-5 ring rows every 15 sec

Extra Accessory

Metcon (Time)

Banded Pike up hold

Accumulate 180 seconds

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