Every 2 minutes for 20 minutes:
5 Power Cleans (185/135)
3 Strict C2B Pull-Ups
EMOM for as long as possible
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
10,8,6,4,2 of: Parallette HSPU (head to the ground is RX)
2,4,6,8,10 of: Power Clean, 225/155
Jake the Snake
Squat Clean Thruster, 135/95
Bergeron Beep Test
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment.
In other words, size, strength, or skill don’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter.
Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think.
Now no test is perfect, and if there is any bias it would be to shorter athletes.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.
Basically this is a test of “Whatcha-got?”
3 Rounds of:
1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)
Do this on a football field if possible.
With a running clock:
On the call of “Go” sprint to the 50 and back.
On the 1 minute mark sprint to the 100 and back.
On the 3 minute mark sprint to the 50 and back, 100 and back.
This concludes one full round.
On the 6 minute mark start the cycle over again with the 50 and back.
Complete three rounds, for 9 total sprints.
Both hand must touch the ground on the far side of every turn around line.
Record times for all nine intervals.