Valkyrie Strength and Conditioning – Group Class
Metcon
Metcon (AMRAP – Reps)
20 Minute AMRAP:
400m Run
Max Reps T2B
*Set is broken once athlete comes off the pull-up bar.
*BE SAFE, WRAP YOUR THUMBS.
*Score = total number of T2B reps completed. Record number of 400m runs in comments.
If scaling ROM on T2B, make sure to stick with that same ROM all the way through the workout (knees to chest, toes to hips, etc.)
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%)
2×5 @ -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 sets of 5 in comments.
Bent Over Row (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×10 @ RPE 7 (64%)
1×10 @ RPE 8 (66%)
1×10 @ RPE 9 (68%))
Record final set of 10, note “RPE 9” in comments.