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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

2 rounds @increasing intensity on each round

30 sec Row or Bike or Run

30s Scorpions

5/5 Dead bug

B. Mobility

Prayer stretch with foam roller

2 x 7-10 PNF breaths:

Contract on the inhale, relax + lengthen on the exhale

https://youtu.be/9LJDGUulS_8?t=418

C. Specific

3 sets

5-7 Box or floor supported ring muscle ups*

3 Russian dips or russian push-ups

*Use this for coaching skill practice

Advanced: https://youtu.be/spafzsIBzzI

Intermediate: https://youtu.be/vs_ZlCrxfQ4

Beginner: https://youtu.be/QYFJ108HOC8

Gymnastics

A: Metcon (No Measure)

EMOM 8minutes

Min 1: 3-5 Ring mu

Min 2: 3-5 Russian Dips
Scaling options

Beginner

EMOM 8

Min 1: 3-5 False grip ring rows

Min 2: 3-5 Russian Push-ups or Hand elevated push-ups

Intermediate

EMOM 8

Min 1: 3-5 Box Transition Ring mu

Min 2: 3-5 Russian Dips- feet supported

COMP

Every 3 minutes for 15 minutes

4-6 Russian Dips

6-9 Ring mu

Rest as needed

Metcon

B: Metcon (Time)

5 rounds

10/7 Strict HSPU

20/16 Cal Bike/Row/Ski
Score: Time

TC: 12mins

Scaling options

Beginner

5 rounds

10 DB press @light-moderate

12/9 Cal Bike/Row/Ski

Intermediate

5 rounds

10/7 Kipping HSPU / piked hspu

20/16 Cal Bike/Row/Ski

COMP

5 sets

7/5 Deficit Strict HSPU @ 4\2″

20/16 Cal Assault bike

Rest 2mins between rounds

Extra Accessory

Metcon (No Measure)

Pike pulls with feet on rower

3 x 4-6 reps
Goal: Gymnastics compression to increase ability in positions

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