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 ***************** 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 ******************** “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 ******************* 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
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