I forgot to mention in the video that if/when you get through 10 rounds, begin to add one rep each min… read more about that below 🙂

WARMUP

3 Rounds

30 Seconds Slow Air Squats
30 Seconds Spiderman + Reach
30 Seconds Down Dog

3 Rounds

20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers

“Bergeron DBeep Test”

On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters or 7 Odd Object Thrusters
7 Alternating Single Dumbbell Power Snatches or 7 Odd Object Ground to Overhead
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

DESCRIPTION

• The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”
• Every minute on the minute for as long as possible, you’ll complete the 21 listed reps
• When you are no longer able to complete the work within the minute, the workout is done
• Your score is total completed rounds and reps
• The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
• If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
• For Example:
• If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes
• In this scenario, record your score as total completed “On the Minute” rounds
• To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds
• Round 11: 8 Reps of Everything
• Round 12: 9 Reps of Everything
• Round 13: 10 Reps of Everything…

SINGLE DUMBBELL GOBLET THRUSTERS

• Choose a lighter weight that you could complete for 25+ reps unbroken
• Within the workout, you should be able to complete all 7 reps unbroken each round
• Use one dumbbell for this movement, holding one head in each hand
• It’s essentially like holding a very short barbell
• Substitute an odd object thruster or another movement listed in “modifications”

ALTERNATING SINGLE DUMBBELL POWER SNATCHES

• Let’s also choose a weight here than you can complete unbroken each round
• Both heads of the dumbbell touch the ground
• Alternate hands every rep
• Substitute an odd object ground to overhead or another movement listed in “modifications”

BURPEES

• These are standard burpees
• Chest and thighs touch the floor
• Get some air under the feet
• Small clap with hands overhead
• You can jump up or step up out of the bottom

MODIFICATIONS

OVERALL WORKOUT

• Reduce Reps of Each Movement

SINGLE DUMBBELL GOBLET THRUSTERS

• Odd Object Thrusters
• Wallballs
• Medicine Ball Squat Cleans

ALTERNATING SINGLE DUMBBELL POWER SNATCHES

• Odd Object Ground to Overhead
• Slamballs
• Medicine Ball Slams
• Box Jumps

TIPS

• You can work through these rounds in 1 of 2 ways
• The first option is to move very quickly through the 21 reps
• This gives you more rest, but gets the heart rate up quite a bit
• The second option is to move at a steady pace through the 21 reps
• This gives you less rest before beginning the next round, but may allow to sustain longer
• In either option, look to make your transitions quick, as every second counts within the minute