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Bergeron Beep Test
(Rounds)
'Bergeron Beep Test' [BENCHMARK]
20:00 TIME CAP
EMOM for as long as possible:
7 Thrusters 75/55 45 / 35 lb
7 Pull-ups
7 Burpees
- Each minute on the minute, starting at the top of the minute, complete 1 round. Repeat and continue until you are no longer able to complete a full round in under 1 minute.
- Score: Total number of rounds completed
- The Beep Test isn't about sprinting through rounds. The goal is to finish each round with some rest built in, but not too much.
- For Example: Sprinting through the 21 reps in 35 seconds is going to spike your heart rate above threshold (which is not a sustainable place). If you slow your pace to finish these sets around 45-50 seconds, it is going to end up being more sustainable and will still give you plenty of time to transition back to the barbell.
- Make your transitions quick between stations. Every second counts within these short windows.
- Complete the first 2 movements unbroken for as long as possible. If you have to break in the later rounds, break the pull-ups, as those are easier to get back on quickly after a break than the thrusters are.
- The burpees are the pacer of the workout. Aim to complete smooth and controlled reps.
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