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.

Front Squat (1x Max Reps (with 2-3 reps in reserve))

1set: 5 reps at 73% of 1rm

2set: 4 reps at 78% of 1rm

3set: 3 reps at 83% of 1rm

4set: 2 reps at 87% of 1rm

5th set Max REPS at 90% of 1rm with 2-3 reps in reserve)

aim for 3-5 reps at 90% of 1rm (at most)

Metcon (Time)

“Back Scratcher”

4 Rounds for Time:

6- Thrusters at (135/95)(95/65)

10- Toes-to-Bar (Knee-to-Chest)

15/12- Calorie Row
14min Time Cap


Upper Body Mobility:

90sec Thread the Needle Pose (per side)

2min- Twisted Cross (per side)

1min- Cobra Pose

20- Scap Push-ups

90sec- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch

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