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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