Menu
0 Comments

Titan Fitness – Titan Box

View Public Whiteboard

Warm-up (No Measure)

A. General

3 rounds

10/8 cal Row @increasing intensity

10sec L-sit hold OR Seated Pike ups

10 Prone pvc press

10 second wall facing hs hold or pike hold

B.Mobility

Foam roller + Mini band wall slide

10 repetition slow and controlled

https://www.youtube.com/watch?v=VUOVGr8cao0

C. Specific

3 sets

5/5 Banded Y pulls

10 Standing banded rows

*Bar mu skill progression*

Skill Progressions

-Beat swing

-Lat to fly

https://youtu.be/N7PCrTw3TUA

-Glide kip

-Jump into glide kip

https://youtu.be/rW7ZsKmUQKU

-Jumping hip to bar

https://youtu.be/wdpzx_i1jeo

-Bar mu

When advanced athletes go to Jumping hip to bar and BMU Beginners can be shown a jumping BMU:

https://youtu.be/K8s-2O4Ck8A

Gymnastics

A: Metcon (AMRAP – Reps)

EMOM 8minutes

Min 1: 2-4 Strict Pull-ups

Min 2: 4-6 Bar Muscle-ups
Score: Total reps

RX+ Weighted strict pull-ups

Scaling options

Beginner

Min 1: Band assisted strict pull-ups

Min 2: Jumping bar mu

Intermediate

Min 1: 2-4 Strict pull-up

Min 2: Jumping Bmu or Hip to bar

COMP

EMOM 9

Min 1: 4 Weighted Bar mu

Min 2: 4 Deficit kipping HSPU

Min 3: Recovery 1 Burpee every 3 sec

Metcon

B: Metcon (5 Rounds for reps)

5 x

AMRAP 2mins

12 TTB

12 DB step up overs 24/20″

Max rep alternating DB Hang Clean and Jerk in remaining time

1min rest between rounds

DB: 1 x 50/35 lbs
Kg: 22.5/15 Kg

Score: Total reps

TC: 15 mins

Scaling options

Beginner

8-12 Sit-ups or knee tucks

8-12 Step up @reduced height (Bodyweight)

Max rep alternating DB Hang Clean and Jerk

@1x light DB

Intermediate

12 Toes to wherever

https://youtu.be/TPmqA0yqWaA

12 DB step up overs @ 24/20″

Max rep alternating DB Hang Clean and Jerk

@1 x 35/25 DB

COMP

15 GHD sit-ups

10 DB step up overs @ 24/20″

Max rep alternating DB Hang Clean and Jerk

DB: 1 x 70/50 lbs

Extra Accessory

Metcon (No Measure)

Single Leg Pallof Press On Bosu Ball

4 x 12

Rest 60-90 sec between sets
Goal: Leg + core stability

()