Valkyrie Strength and Conditioning – Group Class
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP:
5 Strict Handstand Push-ups
10 Pistols (alternating)
15 Calorie Row/Bike/Ski
*Score = rounds + reps.
*Modify SHSPU and Pistols as needed.
Strength Class
1 1/2 Back Squat (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×1 @70%
1×5 @ RPE 7 (79%)
1×5 @ RPE 8 (81%)
1×5 @ RPE 9 (84%)
1×5 @ -5% of last set)
*Squat to depth with control, extend to just above parallel, then go back down to depth and stand fully to complete the rep.
*Record final 1×5, note “RPE 9” in comments. Also note weight used for drop set of 5 in comments.
Bent Over Row (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×8 @ RPE 6 (68%)
3×8 @ RPE 7 (71%))
*Record final 3×8, note “RPE 7” in comments.