“Test Day”

Monday

WOD
Bergeron Beep Test
EMOM
7 Thrusters (70/50)
7 Pull-Ups
7 Burpees

You have 60 seconds to complete the reps in your WOD. If you complete the reps in under 60 seconds, rest for the remaining time. At the beginning of the next minute, start over again. Keep going until you can no longer complete the reps in under 60 seconds.

Everyone’s Beep Test will be customized to fit their personal fitness level. You may be doing less reps, less weight, or a modified movement.

Once complete, rest until the last athlete has completed their test.

Conditioning
20 min AMRAP
500m Row
400m Run

You set your place, feel free to go all out on this conditioning work or use this time as recovery from the test.


Bergeron Beep Test Parameters

Thruster Scaling: Everyone should do 7 thrusters
Please scale the weight appropriately
If possible, use two torpedoes instead of one as that requires more core engagement and balance

Pull-Up Scaling
If you can do 17+ pull-ups unbroken, do 7 pull-ups
If you can do 14 to 16 pull-ups unbroken, do 6 pull-ups
If you can do 10 to 13 pull-ups unbroken, do 5 pull-ups
If you can do 7 to 9 pull-ups unbroken, do 4 pull-ups
If you can do 4 to 6 pull-ups unbroken, do 3 pull-ups
If you can do 3 pull-ups unbroken or less, do 7 ring rows

Burpee Scaling
If you can do 22+ burpees in a minute, do 7 burpees
If you can do 19 to 21 burpees in a minute, do 6 burpees
If you can do 15 to 18 burpees in a minute, do 5 burpees
If you can do 10 to 14 burpees in a minute, do 4 burpees
If you can do 9 or less burpees in a minute, do 3 burpees