Valkyrie Strength and Conditioning – Group Class
Metcon
Metcon (Distance)
Partner WOD-
30 Minutes for Max Distance Rowed:
P1: Row for Distance
P2: Hold Barbell
Minutes 1-10: Hold BB at hips in Deadlift Position (225/155)
Minutes 11-20: Hold BB in Front Rack (135/95)
Minutes 21-30: Hold BB Overhead (95/65
Barbell must be in hold position for rower to work. Switch places as often as desired. Do not reset rower.
*Score = total meters completed as a team.
Strength Class
Floor Press (2×10 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%)
1×5 @ RPE 8 (80%))
*Move steadily through sets up to 60%, then rest 2 minutes(ish) in between final 3 sets.
*Record final set of 5, note “RPE 8” in comments.
Tempo Back Squat (2×5 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%)
1×5 @ RPE 8 (80%)
)
*Tempo = 303 (3 second descent, no pause at the bottom, 3 second ascent).
*Move steadily through sets up to 60%, then rest 2 minutes(ish) in between final 3 sets.
*Record final set of 5, note “RPE 8” in comments.