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.


9min EMOM:

1min: 30sec Straight Arm Hangs

2min: 10- Toes-to-Bar/Knees-to-Chest

3min: 3- Wall Walks

8min EMOM:

1min: 5 Strict Pull-ups (Strict Pull-up variation)

2min: 10-15 Hand Release Push-ups

Metcon (AMRAP – Rounds and Reps)

“Great Divide”

15min AMRAP:

8- Pull-ups/ Jumping Pull-ups

15 Goblet Squats (70/50)(50/35)

100- Double Unders (120sec of attempts)
Choose a Pull-up variation that can improve your skill or improvement on strength

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