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02/16/2021

02/16/2021

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.

Notes

If you have strict Pull Ups

Metcon (3 Rounds for reps)

Towel Pull-ups

3 Sets for max reps

Rest 2 minutes between each set
Athlete will use two towels to grip around the bar and complete a max effort of strict pull-ups. Record each round.

Notes

If you do not have strict pull-ups …..

Metcon (3 Rounds for time)

Towel Hangs

3 Sets for max time

Rest 2 minutes between each set
Athlete will use two towels to grip around the bar and hang for max time. Record each round.

Strict Weighted Pull Up 5-3-1 (Total Weight)

Weighted Pull-ups (1 Rep Max)
Take 15 minutes to complete. If you do not have strict pull-ups you will complete the following

3 Sets of

10 Hard Ring Rows

10 Banded pull up

Metcon (AMRAP – Rounds and Reps)

EMOM for as long as possible

5 HPC (95/65)

5 Pull-ups

5 Burpees
After 10 rounds add one rep to each movement every round until failure.

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