“Well done is better than well said.” – Benjamin Franklin

Every 1 min do:

7 Thrusters, 75/55 lbs

7 Pull-ups

7 Burpees

The “Bergeron Beep Test” is a CompTrain classic benchmark workout
Every minute on the minute, you’ll complete 7 thursters, 7 pull-ups, and 7 burpees
When athletes are no longer able to complete the work within the minute, the workout is done
The score is total completed rounds and reps
The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds
If athletes are not able to make it to ten minutes, continue to complete the workout AMRAP style until 10:00 on the clock
For Example: If you only make it to 7 minutes, ditch the EMOM and complete as many rounds and reps possible for 3 more minutes
Athletes shouldn’t worry about going on the minute in this scenario, they can just get as much work done with the remaining time
These athletes will record total rounds and reps on the EMOM, not the additional work to reach 10 minutes
To keep things on track as far as time goes, the highest we’ll go today in class is 20 minutes

The thruster barbell is designed to be very light
This should be a weight that you are capable of stringing together 30+ reps unbroken when fresh

Choose a pull-up number or variation that you can complete unbroken for at least the first 7-10 rounds of the workout
Movement Subs:
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups

With this being a benchmark workout, let’s aim for quality burpees today
Standards: Chest and thighs to floor, small jump to full extension, and clap overhead

The Beep Test isn’t about sprinting through rounds, rather finding a pace that you can sustain for 10+ rounds
The goal of these rounds are to finish with some rest built in, but not too much
For Example:
Sprinting through the 21 reps in 30 seconds will probably get your heart rate up more than you want it to
Consider slowing your pace to finish these sets around 45-50 seconds, which gives you plenty of time to transition back to the barbell
Your effort and sense of urgency will will have to increase once you start to fatigue in the later rounds
Make sure your transitions between movements are very short, as every second counts within these short windows

Let’s try to complete these first two movements unbroken for as long as possible
If you had to pick one to break later on as the difficulty increases, make it the pull-ups, as those are easier to get back on quickly after a break than the thrusters are

The burpees are truly the pacer of the workout, and the only movement where we’re not holding onto something
Early on, aim to complete smooth and controlled burpees
Slowing down these reps a bit will help you thrive through the thrusters and the pull-ups
As the time shrinks, we’ll have to pick up the burpee speed to successfully make it to the next round

3 rounds for quality of:

10 Rower Pike-ups

30 Hollow Body Scissor Kicks

Quadruped Crawl, 50 ft

Rest 2 mins