My conditioning has been struggling the last few years since I haven’t focused much on metcon WODs for a long time (they’re not that fun for me). So I’m starting an 8 week cycle to focus on conditioning to see how much I can improve.

Today is about creating a baseline for my current conditioning with the Bergeron Beep Test workout (from Competitors Train)

“Bergeron Beep Test”

On the minute for as long as possible:

• 7 Thrusters [75]
• 7 Pull ups
• 7 Burpees

RESULT: 2 rounds + 5 burpees

This was a tough WOD and really exposes my conditioning weakness. Even moving at full speed I could only get a max of 10 seconds rest. Moving at any sort of pace means no rest at all. So really it’s measuring how long I can almost redline my engine (which isn’t long).

Strength WOD:

Back squat: 3-3-3-3-3

185-225-225-235-235

These felt pretty rough. First heavy lift back since I’ve been sick. I think the sprint beep-test ahead of time took a lot of steam out of me. Felt like when I do a sprint WOD and then try to lift.

Next: 8 weeks of conditioning and then this terrible beep test again. Burpees and Thrusters are my two least favorite movements.