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.

Bench Press (1x Max Reps)

Build to Heavy weight for each set

starting at 60% for 8 reps

add 5% from previous week

Last set start with 1sets weight for MAX Reps

1st set for 8 reps

2nd set- 6 reps

3rd set- 4 reps

4th set- 2 reps

5th set- Max Reps at 1sets weight

Metcon (Time)



12- Ring Push-ups (Hand Release Push-ups)

40sec- Side Plank (Left Side)

40- Double Unders (100 Single Unders)

40sec- Side Plank (Right Side)
Ring Push-ups= RX+ if rings/athlete are directly under rig.

16min Time Cap



1min- Downward Dog

30sec- Cobra Pose

1min- T-Spine Rotation (per side)

1min- Half Kneeling Hamstring Stretch

1min- Downward Dog

20rnds- Cat/Cow

1min- Forward Fold

2min- Hip Flexor Stretch (per side)

5min Accumulation Stretch in bottom of squat

2min- Reclined Bound Angle Pose

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