Valitus Strength and Fitness – ValitusFit
CO2 Tolerance Test (Time)
3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.
Record time that you stopped exhale.
Metcon (3 Rounds for reps)
On the 0:00-5:00
400m Run or 500 Row
At the 5:00-10:00
AMRAP
7 Clusters
7 C2B/Pullups
7 Bar Facing Burpees
At the 10:00-15:00
400m Run or 500m Row
At the 15:00-20:00
AMRAP
7 Clusters
7 C2B/Pullups
7 Bar Facing Burpees
At the 20:00-25:00
400m Run or 500m Row
At the 25:00-30:00
AMRAP
7 Clusters
7 C2B/Pullups
7 Bar Facing Burpees
Rx+ C2B – 95/65
Rx Pull-ups 85/55
Score your 400 meter runs/500 meter row times below and the AMRAP times above. The faster you get back the more rest you get. If you are not getting a full 2min of rest please shorten your run to 300 meters.
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