Four sets of:
Deadlift x 4 reps @ 31X1 (w/bands)
Rest 20 seconds
Ring Dips x 10 reps @ 21X1
Rest 3 minutes
*Choose a weight that is the same across all sets and at which you can maintain the tempo on all 4 touch and go reps.
Three rounds for time of:
25 American Kettlebell Swings (53/35)
15 Chest-to-Bar Pull-Ups
Complete as many rounds and reps as possible in 6 minutes of:
5 Power Cleans (135/95 lbs)
5 Burpees Over the Barbell
Rest 4 minutes, and when the running clock reaches 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
10 Wallballs (20/14)
10 Hand-Release Push-Ups
Rest 4 minutes, and when the running clock reaches 20:00…
Complete as many calories as possible in 6 minutes of:
Row for Calories
*Round 1 = Power Clean/Burpee Reps (10 per round)
*Round 2 = Wallball/HRPU Reps (20 per round)
*Round 3 = Cals on C2
**For classes of more than 8 athletes, divide into groups and start group 2 when the running clock hits the 10 minute mark.
Four sets of:
Single-Arm Dumbbell Press x 6 reps each arm
Rest 90 seconds
Romanian Deadlift x 6 reps @ 30X1
Rest 90 seconds
Partners alternate whole rounds to complete as many rounds and reps as possible in 18 minutes of:
3 Dumbbell Man-Makers (35/25)
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
***If you cannot complete the EMOM for 10 rounds, complete 10 rounds for time.***
This is a test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment.
In other words…size, strength, or skill don’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter.
Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think.
Now, no test is perfect, and if there is any bias it would be to shorter athletes.
Mostly, this is an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.
Basically this is a test of “Whatcha-got?”
Bergeron Beep Test (10 rounds for time)
7 Thrusters, 75/55
7 Pull ups
7 Burpees
Five sets of:
Back Squat x 4 reps (across @85%+ of 1-RM)
Rest 2 minutes
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch + Snatch
Build from 65-70% to today’s heavy complex.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (20/14)
*Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 5 minutes.
With a partner, complete:
6 Minute AMRAP of:
21-15-9
Power Snatch (95/65)
Wallballs (20/14)
Rest 4 Minutes
6 Minute AMRAP of:
21-15-9
Front Squats (135/95)
Pullups
Rest 4 Minutes
6 Minute AMRAP of:
21-15-9
Shoulder-to-Overhead (135/95)
Box Jumps (24/20)
*One partner working at a time, may alternate at desired.
Four sets of:
Deadlift x 5 reps
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps
Rest 2 minutes
For Time:
Buy-In: 30/20 Calorie Bike
10 Handstand Push-Ups
20 Thrusters (95/65)
30 Russian Kettlebell Swings (53/35)
40 Double-Unders
30 Russian Kettlebell Swings (53/35)
20 Thrusters (95/65)
10 Handstand Push-Ups
Rx+ = Strict Handstand Pushups
Take 15 minutes and find today’s 1-RM Clean and Jerk.
Suggested Rep Scheme:
Set 1 – 4 Reps
Set 2 – 3 Reps
Set 3 – 2 Reps
Set 4 – 1 Reps
Set 5 – 1 Rep
Set 6 – 1 Rep
*Set 7 – 1 Rep* – If Needed
For time:
500 Meter Row
50 Air Squats
50 Kettlebell Swings (53/35)
50 Air Squats
500 Meter Row
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