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.


Gymnastics EMOM: 8min

Min 1: 4/4 Pistol Squats ( 4 on each leg)

Min 2: 5-8 Ring Dips/Box Dips

Gymnastic EMOM 2.0 8min:

Min 1: 5-8- Kip Swings (Toes-to-Bar, Knees-to-Chest/Elbow)

Min 2: 40sec- Front Leaning Rest (Shoulders/Hips in Hollow Position)

Metcon (AMRAP – Rounds and Reps)

“90’s baby”

12min AMRAP

6- Pull-ups/Jumping Pull-ups

6- Ring Dips/Box Dips

8- Toes-to-Bar/ Knees-to-Chest

9- Box Jumps (30/24)(24/20)
Break up reps as needed

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