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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3min Row @easy

B. Mobility

Prone PVC shoulder dislocates

10 reps

https://youtu.be/JEWmoIwYUb0

C. Specific

3 sets

3-5 Beat swings

3-5 Transition mu

Transition Mu

Beginner: https://youtu.be/QYFJ108HOC8

Intermediate: https://youtu.be/vs_ZlCrxfQ4

Advanced: https://youtu.be/spafzsIBzzI

Metcon

A: Metcon (Calories)

5 rounds

3min AMRAP

6 Ring muscle ups

12 Shoulder to OH 135/95 lbs

Max Cal Row in remaining time

1 min rest between amraps
KG: 60/40

Score: Total reps (Cals)

TC: 20 mins

Scaling options

Beginner

5 rounds

3min amrap

6-12 Ring Rows

12 Shoulder to OH @light

Max cal row in remaining time

1 min rest between amraps

Intermediate

5 rounds

3min amrap

6 Box Transition ring muscle ups

12 Shoulder to OH @95/65 lbs

Max cal row in remaining time

1 min rest between amraps

COMP

5 rounds, each for time

3min amrap

10 Ring muscle ups

20 GHD sit-ups

Max cal row in remaining time

1 min Echo Bike active recovery between amraps

Accessory

B: Metcon (No Measure)

3 sets

10 Ring rows

30 Banded Skull Crushers fast
Score: For quality

TC: 10 mins

Extra Accessory

Metcon (Weight)

Power Endurance

Every 3 mins x 6 sets

10 Cal Ski or Row @RPE 10 + Damper @ 1

2 Thrusters @80% from the rack