DBEEP TEST WEDNESDAY

Wednesday 04.29.20
“At Home” WOD

"Bergeron DBeep Test"
On the Minute For As Long As Possible:
7 Single DB Goblet Thrusters
7 Alt Single DB Power Snatches
7 Burpees

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

STIMULUS
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...
• Use one dumbbell for this movement, holding one head in each hand
• It's essentially like holding a very short barbell
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WARMUP
Mobility (1 min each)
Wrist stretch
Shoulder stretch x 2
Quad stretch x 2
Pigeon pose x 2

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

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“No Equipment”
"Bergeron DBeep Test"
On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees
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Body Armor
AMRAP 5:
Strict Pull-ups

EMOM
7 Dumbbell Push-ups

STIMULUS
DESCRIPTION
• Today's body armor is max strict pull-ups in 5 minutes
• However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute
• Place your hands on dumbbell handles to create a slight deficit

MODIFICATIONS
Strict Pull-ups
• inverted Rows
• Odd-Object Rows

Dumbbell Push-ups
• No deficit
• Elevated feet