Valkyrie Strength and Conditioning – Group Class
Strength/SKILL
Rope Climb (5 Rounds, 1:00 work/2:00 rest)
*Accumulate as many reps as possible, record total completed.
Metcon
Metcon (8 Rounds for time)
8x200m Run
1:1 work/rest
*20 Minute Cap* (including rest)
*Record working time for each round.
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 @ -10% 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.