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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:

-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 (Time)

30 Ring Muscle-ups for time

*Every time you break complete

20 Wall balls 20/14lbs
KG:10/8

Score: Time

TC: 12 mins

Scaling options

Beginner

For Time, partitioning anyway

Pull variation + dip variation

30 + 30

*Every time you break complete

10 Wall balls @light

Intermediate

For Time

Box transition ring mu

30 reps

*Every time you come down complete

10 Wall balls @20/14lbs

COMP

For quality

4 Deficit Strict HSPU @12”

6 Deficit Strict HSPU @8”

8 Deficit Strict HSPU @6

10 Strict HSPU

Rest 3 minutes

Repeat Kipping

Metcon

B: Metcon (Time)

5 rounds for time

15 Pull-ups

12 Deadlift 155/105lbs

9 Hang Power Clean 155/105lbs
KG: 70/50

Score: Time

TC: 15mins

Scaling options

Beginner

5 rounds

15 Jumping pull-ups@2sec down

12 Deadlift @Same as clean

9 Hang Power Clean @moderate

Intermediate

5 rounds

9 Pull-ups or 15 Assisted pull-ups

12 Deadlift @115/75

9 Hang Power Clean @115/75

COMP

As written

Extra Accessory

Metcon (No Measure)

2 x 12 Bent over lateral raise

2 x 12 Trap-3 raise

2 x 12 Banded Pulldown
Rest 60 seconds between each set for every exercise

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