Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

20 minutes of work:
Even minutes, do 1 Squat clean thruster (heavy)
Odd minutes, do 2 Weighted pull ups

“Bergeron Beep Test”

EMOM Ladder – every minute on the minute for as many rounds as possible (you have to complete the work within the minute to continue):

5 Thrusters (75 lb./55 lb.)
5 Pull-ups
5 Burpees

A note on the Beep Test, from CompetitorsWOD.com 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 doesn’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?” So… lets see whatcha-got.

By the way…Spealler got 17 rounds + 16 reps.

Post completed rounds to comments.


36 New Year’s Resolutions that actually matter, Elite Daily


Dmitry Klokov is one of the elite Olympic lifters in the world, and you can see why in this video….pause front squat at 250kg (550lb). My brain cannot even register what my eyeballs are seeing…..

Post thoughts to comments.

Monday WOD, January 6, 2014

14 thoughts on “Monday WOD, January 6, 2014

  • January 6, 2014 at 2:49 pm

    Great list of resolutions.
    Wod-9 rds on the minute!
    Can’t wait to do this one again.

  • January 6, 2014 at 4:06 pm

    I was a baby… Couldn’t work out in the cold warehouse.
    Did EMOM for 20 min
    5 PU’s
    5 Box jumps
    5 kettlebell swings

  • January 6, 2014 at 4:20 pm

    Rough workout!

    SCT: 185-225#
    Weighted PU: 35-53#
    WOD: 9rds + 12 reps

    This one starts so easy but catches up quick!

  • January 6, 2014 at 4:48 pm

    Strength – 155/53
    WOD – 11 Rounds + 9 Reps

    Still feeling this one 10 hours later!

  • January 6, 2014 at 5:44 pm

    175/45 PUs/ 5+10 at 515.

    Then redid wod in afternoon and got 7+10

    I liked this one. Tough one.

  • January 6, 2014 at 5:45 pm

    So I guess I got 13+10! Hahaha

  • January 6, 2014 at 5:46 pm

    WOD- 22 rds
    Couldn’t do another rep

  • January 6, 2014 at 5:49 pm

    Holy crap Bret? Who are you

  • January 6, 2014 at 6:08 pm

    Dude Brett!! Whoa!!! It was supposed to be 5 reps each u know…not 1 rep of each;-)….. Wow!

  • January 6, 2014 at 6:17 pm

    Thanks for the clarification Victor, I knew it seemed a little too easy. I was running late and did not get the full strength portion in, I’m sure that saved some shoulder fatigue

  • January 6, 2014 at 6:42 pm

    110 thruster, 30# pullups
    4 +12 rds WOD
    Liked this one!

  • January 6, 2014 at 8:28 pm

    I just noticed you did this WOD 2x. I can’t imagine wanting to do this 2x in one week. Strong work

  • January 7, 2014 at 11:05 am

    105# on thruster, 25# on pull up

    Metcon: 14 rounds RX really liked the mental game on this one!

  • January 7, 2014 at 4:13 pm

    85#/10#, 4 rounds and then finished the 7 at 3 per round. Rough after baby.

Comments are closed.