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Titan Fitness – Deka Box

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Warm-up

Warm-up (No Measure)

A. General

Continuous Tabata

*2 intervals per movement

-Bike, Ski, or Row

-Beat swings

-Scap pulls

-Hanging Leg raises (to L-sit)

B. Specific

3 sets

-7 Banded W-Y

-7 Banded T pull aparts

-7 Ring rows + pause

Gymnastics

A: Metcon (6 Rounds for reps)

Every 2 mins for 12 mins

200m Run

Max rope climbs
Score: Total rope climb reps

Scaling options

Beginner

100m Run

Max Floor rope climbs

Intermediate

200m Run

Max 10ft rope climbs

COMP

4 x amrap 90 seconds

200m Sprint

Max Pegboard of legless rope climb

Rest 60 seconds between each amrap

Metcon

B: Metcon (6 Rounds for time)

Every 3 minutes for 18 minutes

10 Burpee box jump overs @30/24″

12/8 Cal Bike/Row/Ski
Score: Each round for time

Scaling options

Beginner

Every 3 minutes for 18 minutes

6-10 Burpee box jump overs @tall

6-10 Cal Bike/Row/Ski

*Make sure athletes here can sprint each round

Intermediate

Every 3 minutes for 18 minutes

8-10 Burpee box jump overs @24/20″

12/8 Cal Bike/Row/Ski

COMP

Every 3 minutes for 15 minutes

10 Burpee D-ball over wall @100/80lbs

12/8 Cal Echo Bike

Extra Accessory

Metcon (Weight)

4 sets

12 Bent over landmine Row (Neutral grip)

12 alternated Elbow plank + knee to elbow**

Rest as needed between sets

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