Bench Press
4 Sets [Building In Weight]:
2 Bench Press at 80-90%
Rest 2-3 Minutes Between Sets
"Bergeron Beep Test" [BENCHMARK]
On the Minute For Max Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
AEROBIC POWER [VO2 MAX]
KG | (34/25)
AGE GROUP
13-15 & 55+ | (65/45)
KG | (29/20)
Same as Class
In part 1, This is the third week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages. In part 2, You love to hate it because the Bergeron Beep Test packs a punch, regardless of how many rounds you can get. This is a very effective benchmark workout because of the total body engagement each round. Choose reps, weights, or variations that allow you to complete at least 7 rounds today. We recommend completing a practice round beforehand of the full 7-7-7. If it takes more than 50 seconds, consider reducing reps to 6-6-6 or 5-5-5.
Stimulus: [RPE 8]
Loading Target: Light
Target Score: 7-15 Rounds
Thrusters: Should be completed in unbroken sets. Reps should take 20s or less to complete. Loading should not exceed 50% of your 1RM thruster.
Pull-Ups: Should be completed in unbroken sets. Reps should take 20s or less to complete.
Burpees: Reps should take 20s or less to complete.
Beep Test Stimulus
While we are bench pressing today is a really important day to have athletes scale appropriately. We want athletes to make it at least 7 rounds, so be vigilant on explaining the stimulus and helping athletes find which route is best for them. The primer today should be a huge help to have athletes understand where they should go.
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 your 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. Set up your barbell, pull-up bar, and burpee area as close as you safely can.
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.
THRUSTERS
Reduce Reps/Loading
Sub Dumbbells (35/25)s
Wallballs
14 Air Squats
PULL-UPS
Reduce Reps
Jumping Pull-ups
Banded Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)
BURPEES
Reduce Reps
No Push-Up Burpee
14 Mountain Climbers
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-24 minutes)
Pull Up Flow
Thruster | tell, show, do, check
Bench Press General
(24-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
[PART A]
3 Sets:
10 Seated Dumbbell Zottman Curls
[PART B]
3 Sets:
20 Supinated Grip Banded Lat Pulldowns
MINDSET
Washington Irving
"Love is never lost. If not reciprocated, it will flow back and soften and purify the heart."
Even unreturned love has value; it enriches and purifies the heart, making you a better person.
