Benchmarks

JSP-2940-X3

Bergeron Beep Test

EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

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?”

HulkHogan-2459-X3

Hulk Hogan

Every 2 minutes for 20 minutes:
5 Power Cleans (185/135)
3 Strict C2B Pull-Ups
7 Burpees

MachoMan-8504-X3

Macho Man

EMOM for as long as possible
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135

MrPerfect-1852-X3

Mr. Perfect

10,8,6,4,2 of: Parallette HSPU
(head to the ground is RX)
2,4,6,8,10 of: Power Clean, 225/155

AmericanDream-2272-X3

American Dream

20 Minute Ascending Ladder
(+1 each per round)
Power Clean (205/140)
Muscle ups
(1,1; 2,2; 3,3; 4,4; etc…)

teens hero

Black and Blue

5RFT:
10 Power Cleans (135/95)
10 Burpees

UltimateWarrior-4826-X3

Ultimate Warrior

21-15-9:
Thrusters, 135/95
Bar Muscle ups

OpenTest-0349-X3

Open Test

AMRAP 20:
50 Wallball Shots, 20/14
50 Double-Unders
40 Box Jumps
40 Toes-to-Bar
30 Chest-to-Bar Pull-ups
30 Burpees
20 Power Cleans 145/100
20 Jerks 145/100
10 Power Snatch 145/100
10 Muscle ups

BigCleanComplex-9973-X3

Big Clean Complex

For Max Load:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk