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Categorized as: Workout

10.17

Valitus Strength and Fitness – ValitusFit

Metcon (No Measure)

8 Sets:

75 Sec Run at Fast Pace

75 Sec Bike at Moderate Pace

75 Sec Easy Walk

No rest between reps or sets

10.16

Valitus Strength and Fitness – Breathing Fire

1-Mile Run (Time)

Max Effort 1-Mile Run
Baseline

10.16

Valitus Strength and Fitness – ValitusFit

Metcon (Time)

“Abu”

Partner workout for time:

18/14 Calorie Row (each: at the same time)

40 Power Cleans (155/105)

18/14 Calorie Row (each: at the same time)

40 Power Snatches (96/65)

18/14 Calorie Row (each: at the same time)

20 Cleans (185/125)

18/14 Calorie Row (each: at the same time)

20 Snatches (135/95)

18/14 Calorie Row (each: at the same time)
Target time: 20-23 minutes

Time cap: 30 minutes

Stimulus today is moderate high intensity while adjusting on the fly with the different olympic lifts.

Workout will require 2 rowers (1 for each partner). Workout should be completed with one bar and weight safely placed on the side for smooth adjustments.

Power/Squat Cleans: Weight for both lifts should be moderately heavy where partners can maintain a steady 1:1 lift. Power Clean weight should be around 65% while Clean weight will go up to around 75% of 1RM or less.

Individual Option:

18/14 Calorie Row

20 Power Cleans (155/105)

18/14 Calorie Row

20 Power Snatches (95/65)

18/14 Calorie Row

10 Cleans (185/125)

18/14 Calorie Row

10 Snatches (135/95)

18/14 Calorie Row

10.15

Valitus Strength and Fitness – ValitusFit

Metcon (Time)

Jafar

For Time:

50 Wall Balls (20/14)

50 GHD Sit Ups (OR 75 Stick Abmat Sit Ups)

50 Wall Balls (20/14)

1500m Run
Target time: 15-17 minutes

Time cap: 22 minutes

Here we go! Another mental check workout where athletes will look to hold a smooth, consistent pace from start to finish. Volume is moderate but the high reps can make it miserable for pacing.

A good goal for athletes would be to keep the Wall Balls and GHD’s reps under 2:30 to complete.

Strict Pull Ups (9 sets: 5 reps )

Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Rest 90 sec b/w sets.

Hip Extensions (5 sets of 20)

Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep

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10.01

Valitus Strength and Fitness – Valitus Strength

Shoulder Press (6 sets: 8 reps)

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.

Metcon (No Measure)

Strict Handstand Pushups + Kipping Handstand Pushups
5 sets: 8 strict reps + 8 kipping reps

Focus: Stay within a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged. Breathe out on each kip to assist with core engagement and stability. Ensure that all reps reach full lockout. For kipping reps, follow the sequence of head on ground, butt against wall, load legs, kip/press. Padding or a mat under the head is advised. If you do not have strict handstand pushups, this movement can be modified to a strict double dumbbell standing press. If you do not have kipping handstand pushups, this movement can be modified to handstand pushups with feet on a box, pike pushups, or a double dumbbell push press.

Seated Arnold Press (4 sets: 10-12 reps)

From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
*Build to a moderate weight, stay the same or build across sets

Metcon (No Measure)

Crossover Symmetry Iron Scap Protocol
Complete Iron Scap Protocol

Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 lateral dumbbell raises + 10 bent over lateral dumbbell raises (different weight can be used for each of the two lateral raise movements).

Metcon (No Measure)

GHD Hip Raise
5 sets: 20 reps; unloaded or holding a plate or DB

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

Weighted Hip Thrust (4 sets: 12-15 reps)

Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
*Build to a moderate/heavy weight

Deficit Sumo DB/KB Deadlift (5 sets: 12-15 Reps)

*Build to a moderate weight, stay the same or build across sets.

Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.

10.14

Valitus Strength and Fitness – Breathing Fire

Metcon (Time)

4 Rounds for Time

200m WB Carry

250m Row

WB 20/16

10.14

Valitus Strength and Fitness – ValitusFit

Metcon (Time)

Teams of 2

100 Pushups

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Double Unders (Each, at the Same time)

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Kettlebell Swings (70/53))

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Double Unders (Each, at the Same time)
Target time: 18-20 minutes

Time cap: 25 minutes

Stimulus is chipper intensity. Athletes will split reps, go back and forth, complete simultaneously, and sync up, all while trying to find a steady and consistent pace.

Communicate and grind through the shoulder fatigue and deep leg burn.

Seated Arnold Press (4 Sets: 12 Reps)

From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
*Build to a Moderate Weight and stay the same across all sets.

Weighted Hip Thrust (5 Sets: 12 Reps)

Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
*Build to a Moderate Weight and stay the same across all sets.

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09.30

Valitus Strength and Fitness – Valitus Strength

Metcon

Metcon (Time)

For Time:

100/70m Row

100/70m Ski

200/140m Bike Erg

2 Burpee Box Get Overs (48/42)

150/100m Row

150/100m Ski

300/200m Bike Erg

4 Burpee Box Get Overs (48/42)

200/150m Row

200/150m Ski

400/300m Bike Erg

6 Burpee Box Get Overs (48/42)

250/200m Row

250/200m Ski

500/400m Bike Erg

8 Burpee Box Get Overs (48/42)

300/250m Row

300/250m Ski

600/500m Bike Erg

10 Burpee Box Get Overs (48/42)
Note: Steady pacing across all rounds. Athletes should keep pacing in consideration as volume increase across rounds. Effort should stay around 60-70%.

10.13

Valitus Strength and Fitness – Breathing Fire

Metcon (No Measure)

5 sets:

400m at moderate pace,

600m at easy pace

-Rest: 90sec b/t sets-

Full Recovery then

8x20sec sprints w/ full recovery

10.13

Valitus Strength and Fitness – ValitusFit

Genie (Time)

For Time:

100 Power Cleans (115/80)

* Every minute 12 Air Squats (Start with air squats) *
Target time: 9-11 minutes

Time cap: 15 minutes

Stimulus for workout is moderate intensity. Athletes should aim to strategize a specific number of reps that they would like to complete each minute after completing squats. Attempting to go max reps each minute will begin to put athletes in a deficit going into the next round and is more likely to result in a large degradation in lifting form (sloppy lifting).

Be ready to squat when the clock hits a whole minute and don’t stop moving!

DISCLAIMER: Video says 15 air squats but after testing we took it down to 12.

Goblet Squat (4 sets: 12 reps )

*Build to a moderate weight, stay the same or build across

Dumbbell Goblet Squat

Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out reps. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

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