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.

Power Clean (1x Max Effort)

Starting at 50-60% of 1rm

Set 1: 8 reps

Set 2: 6 reps

Set 3: 4 reps

Set 4: 2 reps

Set 5: Max Effort Reps from 1set set weight

Aim for 10-15 reps for Max Effort

Metcon (Time)

“My Pony”

5 Rounds For Time:

21/18- Cal Row

5- Power Cleans (135/95)(115/80)

15sec- L-Sit Hold
20min Time Cap

Choose a weight that you can move fast and well

L-Sit can be held on floor or rings



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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