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From 5.7.20 Check scores

From 5.7.20 Check scores

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.

Bergeron DBeep Test (AMRAP – Reps)

EMOM for as Long as Possible

Barbell Version

7 Thrusters

7 Power Snatches

7 Burpees

DB or KB Version

7 Single Dumbbell Goblet Thrusters

7 Alternating Single Dumbbell Power Snatches

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement
When you are no longer able to complete the work within the minute, the workout is done

Your score is total completed rounds and reps

The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds

If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

For Example:

If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes

Goblet Thruster

https://www.youtube.com/watch?v=-R_zfwIR3nU&feature=youtu.be

Breathing Fire

Metcon (4 Rounds for time)

1200 Meter Run

Rest 3 minutes

800 Meter Run

Rest 2 minutes

600 Meter Run

Rest 1 minute

400 Meter Run

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