Valkyrie Strength and Conditioning – Group Class
Strength
Max Height Box Jump (Distance)
Max Height Box Jump
12 Minutes
Find a Max Height Box Jump
*Two foot take off from standing (no stepping/running start).
*Stack plates as needed to progress height.
Metcon
Metcon (3 Rounds for time)
x1000m Row
-Rest 4-5 minutes between efforts-
*Record working time for each interval.
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%))
*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.
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%)
2×8 @ RPE 7 (71%))
*Record final 2×8, note “RPE 7” in comments.