The goal of the first 10 rounds is to finish with some rest built in, but not too much The Beep Test isn’t about sprinting through rounds, rather finding a pace that you can sustain for 10+ rounds Standards: Chest and thighs to floor, small jump to full extension, and clap overhead With this being a benchmark workout, let’s aim for quality burpees today
This should be a weight that you are capable of stringing together 30+ reps unbroken when freshĬhoose a pull-up number or variation that you can complete unbroken for at least the first 7-10 rounds of the workout The thruster barbell is designed to be very light The goal is to choose weights, rep schemes, and movement variations that allow you to complete at least 10 rounds Your score is total completed rounds and reps If you’re able to complete 10 rounds, add one rep to each movement every round until you are no longer able to complete the work within the minute The “Bergeron Beep Test” is a CompTrain classic benchmark workoutĮvery minute on the minute, you’ll complete 7 thrusters, 7 pull-ups, and 7 burpees Note: If you have a weight vest, wear it! Elite Competition ClassĪfter 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure With the bar on the back rack slide your feet out quickly into your jerk split position and absorb the weight tightly, making sure to land in the proper position with your weight balanced approximately evenly between your front and back foot, and keeping your trunk tight and upright.ġ mile Run (Scale the run distance if needed) This should not be for a max load.ģ×5 Split drop with a 2 second pause in split at 65, 70 & 75% of Jerk press 1 RM Share Sky’s Out Thighs Out! Freedom WOD Classesģ×5 at 60, 65 & 70% Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position.
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