Valkyrie Strength and Conditioning – Group Class
Weightlifting
Deadlift (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
2×5 @ RPE 8 (80%)
*Record final 2×5, note “RPE 8” in comments.
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
In 3:00-
Run 200m
Max Reps Ring Muscle Ups
*Sub low rings transitions, jumping RMU, or ring rows/ring dips.
*Score = number of RMU completed each round.