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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3min Bike, row, ski, or run

*every min complete 3-5 burpees

B. Mobility

Prone PVC press

10-15 repetitions

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

C. Specific

5 Banded wall-slides, slow and controlled

3 wall walks

10 HS hold scap push, facing wall

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 8minutes

5-10 Strict hspu + Max kipping hspu
Score: Total kipping hspu

Scaling options

Beginner

5-7 Strict DB press + Max push-ups

Intermediate

5-10 Piked box hspu + Max kipping hspu

COMP

EMOM 8

2 Push Jerk @ascending to RPE 8

Rest 2 minutes

EMOM 8

1 SPlit Jerk @ascending to RPE 8

Metcon

B: Metcon (Time)

6 rounds for time

10 TTB

12 Cal Row

15 Wall Ball 20/14lbs

Rest 60 seconds
KG:10/8

Score: Time

TC: 20mins

Scaling options

Beginner

6 rounds for time

10 V-ups

12 Cal Row

15 Wall Ball @light

Rest 60 seconds

Intermediate

6 rounds for time

5 TTB or 10 Toes to eye level

12 Cal Row

10-15 Wall Ball @20/14 lbs

Rest 60 seconds

COMP

6 rounds for time

10 GHD Sit-ups

10 Cal Row

10 Wall Ball @30lbs

Rest 60 seconds

Extra Accessory

Metcon (No Measure)

Pallof Press

3 x 8/side

Rest 20-30 seconds between sets
Hold every rep for 1 sec with arms fully extended