“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

For time: Run, 1 mi

— then —

10 rounds of: Bergeron Beep Test, 75/55 lbs

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

“Heartburn” is a repeat workout that was last completed in July of 2019
This medium to long range effort combines 3 bodyweight movements with light weightlifting
Times from the previous effort range from 17-30+ minutes

The thrusters come from the floor and are designed to be incredibly light
This is a weight that you could complete for 35+ reps unbroken when fresh
These are ideally completed unbroken throughout the workout

The pull-up rep number per round is designed to be very small
Choose a number or variation that you can ideally complete unbroken each round

The burpees to finish out each round are regular burpees
Chest and thighs touch the ground in the bottom
You can step-up or jump-up off the floor
Finish at full extension with some air under the feet and a small clap overhead

Modifying the total volume of the “BBT” is a popular option
Decreasing the reps per round may be a good plan if you find the thrusters and pull-ups difficult to complete unbroken
Dropping the reps to 6-6-6 or 5-5-5 is recommended if this is the case
You could even decrease the total rounds to somewhere between 6-8 rounds
The total work of the “BBT” ideally takes no more than 15 minutes to complete
If completing the full 10 rounds, this works out to a round every 1:30
Adjust the volume as needed to meet this suggestion

2,000 Meter Row
1,600 Meter Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
1,200 Meter Air Runner

Reduce Reps
Banded Pull-ups
Ring Rows
Strict Pull-ups (4)
Dumbbell Rows From Plank Position (7 Each Side)
Double Dumbbell Bent Over Rows (14 Reps)
Single Dumbbell Bent Over Rows (7 Reps Each Side)

Looking at previous scores on this workout, the best times are in the 17 minute range, while the vast majority of times are around 25 minutes
That being said, the overall workout will provide a time domain similar to that of a 3 mile run
Therefore, look to hold a speed on the opening mile that you see yourself being able to maintain for a 3 miles
This ideally gets us to the “BBT” feeling ready to sustain a steady effort for the 10 rounds

Let’s try to complete these first two movements of the “BBT” 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
One of the most important things across these 3 movements is keeping your breathing in check
If you can breathe slower than you’re moving, you’ll be able to stay under control and hold onto larger sets

The burpees are truly the pacer of the workout, and the only movement in the “BBT” where we’re not holding onto a bar
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
Knowing the end is near, see if you can pick up your pace a little bit in the final 1-3 rounds of the workout