W.O.D. Friday 7/31/20


W.O.D. Friday 7/31/20

“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

For Time:
1 Mile Run (run 800m x 2)
10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

WORKOUT BRIEF [0:00 – 5:00]

  • This medium to long range effort combines 3 bodyweight movements with light weightlifting
  • Times from the previous effort range from 17-30+ minutes


  • The thrusters come from the floor and are designed to be incredibly light
  • This is a weight that you could complete for 35+ reps unbroken when fresh
  • These are ideally completed unbroken throughout the workout


  • The pull-up rep number per round is designed to be very small
  • Choose a number or variation that you can ideally complete unbroken each round


  • The burpees to finish out each round are regular burpees
  • Chest and thighs touch the ground in the bottom
  • You can step-up or jump-up off the floor
  • Finish at full extension with some air under the feet and a small clap overhead


  • Modifying the total volume of the “BBT” is a popular option
  • Decreasing the reps per round may be a good plan if you find the thrusters and pull-ups difficult to complete unbroken
  • Dropping the reps to 6-6-6 or 5-5-5 is recommended if this is the case
  • You could even decrease the total rounds to somewhere between 6-8 rounds
  • The total work of the “BBT” ideally takes no more than 15 minutes to complete
  • If completing the full 10 rounds, this works out to a round every 1:30
  • Adjust the volume as needed to meet this suggestion

GENERAL WARM-UP [5:00 – 12:00]
Warmup Run
400 Meters Easy

30 Seconds
Active Spidermans Video
Russian Baby Makers Video

Mountain Climbers Video
Lateral Squats Video

Frog Hops Video
Inchworm to Push-ups Video

Slow Air Squats
Slow Burpees

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]
Pec Stretch on Wall: 40 Seconds

Overhead Stretch on Wall: 40 Seconds

Squat Hold: 40 Seconds

Click Here

With a longer workout, we’ll focus in on the two more technical movements. The thrusters and pull-ups. Our focus here is timing. Good timing leads to to better efficiency through core to extremity movement. Letting the bigger muscles pass off to the smaller muscles. While the pull-up is typically thought of as an upper body pulling exercise, we are able to increase the intensity and size of our sets by starting from the ground up. Let’s think “kick-pop-pull”. The way up starts with a kick of the legs, then a pop of the hips, and finally a pull with the arms. If executed and timed correctly, kicking and popping before pulling will create a good weightless moment, allowing athletes to “pull” a smaller percentage of their bodyweight. Leading with the hips first or pulling too early can mess with mechanics and make the movement exponentially harder.

Movement Prep
10 Scap Pull-ups Video
3 Strict Pull-ups
5 Kip Swings
5 Pull-ups

The Squat Button
Even though the weight is light, this will still likely be the most challenging of the 3 movements in the “BBT”. Getting the timing right makes this movement more efficient and less taxing. When the bar is coming back down from overhead, let’s wait until the bar hits the shoulders to squat. We’ll call this the “squat button”. Being patient pays off with better balance and control of the barbell.

The Press Button
The timing on the press is important to avoid using too much arms. The “press button” is when the quads and glutes squeeze. This lower body extension is our cue to start the press. Avoid letting the bar leave the shoulders before the lower body squeezes hard. *Take a look at the daily video for a visual of both of these in action. *

Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
5 Push Press
10 Empty Bar Thrusters

Build to Workout Weight


  • 2,000 Meter Row
  • 1,600 Meter Ski Erg
  • 4,800 Meter Bike


  • Reduce Reps
  • Banded Pull-ups
  • Ring Rows
  • Strict Pull-ups (4)
  • Inverted Bar Rows (4) Video
  • Renegade Rows (4) Video
  • Dumbbell Rows From Plank Position (7 Each Side) Video
  • Barbell Bent Over Rows (7 Reps at Moderate Weight) Video
  • Double Dumbbell Bent Over Rows (14 Reps) Video
  • Single Dumbbell Bent Over Rows (7 Reps Each Side) Video
  • Odd Object Bent Over Rows (14 Reps) Video

PRACTICE ROUND [22:00 – 27:00]
1 Round
With Workout Weight:
200 Meter Run
5 Thrusters
5 Pull-ups
5 Burpees

STRATEGY + WOD [27:00 – 60:00]

  • Looking at previous scores on this workout, the best times are in the 17 minute range, while the vast majority of times are around 25 minutes
  • That being said, the overall workout will provide a time domain similar to that of a 3 mile run
  • Therefore, look to hold a speed on the opening mile that you see yourself being able to maintain for a 3 miles
  • This ideally gets us to the “BBT” feeling ready to sustain a steady effort for the 10 rounds


  • Let’s try to complete these first two movements of the “BBT” unbroken for as long as possible
  • If you had to pick one to break later on as the difficulty increases, make it the pull-ups, as those are easier to get back on quickly after a break than the thrusters are
  • One of the most important things across these 3 movements is keeping your breathing in check
  • If you can breathe slower than you’re moving, you’ll be able to stay under control and hold onto larger sets


  • The burpees are truly the pacer of the workout, and the only movement in the “BBT” where we’re not holding onto a bar
  • Early on, aim to complete smooth and controlled burpees
  • Slowing down these reps a bit will help you thrive through the thrusters and the pull-ups
  • Knowing the end is near, see if you can pick up your pace a little bit in the final 1-3 rounds of the workout


Odd-Object Conditioning
3 Rounds:
50′ Handstand Walk
100 Meter Heavy Farmers Carry
50′ Handstand Walk

Rest 2 Minutes Between Rounds