"Beep Test"
20m Shuttle runs (continuous with progressive intensity)
rest 5-10 minutes, then...
Row 500 m TT
Skill/Accessory work
Box jumps (24/20): max reps in 1 min, 40 sec, 20 sec
10 Knees to elbows between BJ efforts
Post beep test results and row time to comments and whiteboard.
Optional Strength WOD
Deadlift 3-3-3 (75% of 1RM)
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
NOTE -- A lot of lateral, stop-and-go type movement. Bring the right shoes -- b-ball or court shoes, chucks, or some kind of minimalist shoe with a vibram sole. Traditional running shoes are OK but not ideal, and tend to mark up the floors.
Main WOD. Compare to 02.28.13. The Beep Test (aka multi-stage fitness test) is one of the most widely used endurance fitness tests in the world. It is used by many HS, collegiate, and professional Strength and Conditioning trainers, the Australian military, US Army Ranger Regiment to name a few. The test involves a series of continuous 20 meter shuttle runs that get progressively more difficult to complete on time. We'll have a representative hosting the test in the Basketball court in Harney gym from 0530-0730. Find Rich -- he will give an a intro to the test and how it is scored, work groups through a short warm up, then administer the test. Total workout time is about 15 minutes. Your results provide an interesting, good metric for your cardiovascular endurance and can be used to estimate your VO2 max. For more info, check out this site and the demo video below.
After the Beep Test take 5-10 minutes to recover as you wander back to the Bubble, then do a 500 meter row sprint for time or time trial (TT). This is an all-out effort and a useful benchmark. Recommend setting the C2 Rower to count down 500m (not just pulling until you reach 500) so you can get an accurate time. Set the 'Custom workout,' row to a 'Single Distance,' then set it to 500 meters. Time will stop when you complete the 500 meters.
Accessory work/Skill practice. These are max effort sets of PERFECT box jumps, with full hip extension and control on top of the box. Best done with partners to watch, count and keep time. Practice here will pay off when these exercises come up in later WODs. Rest and recover as needed between sets. The focus is on the effort inside the set time. Follow each BJ set with 10 K2E (or do max unbroken K2E if you're feeling it).
Optional Strength WOD. The last 2 weeks we've done 5 x 5's ascending up to a specific weight. Now you will do a build-up to 75% (3-5 sets), but do all 3 'working' sets of 3 reps AT THE SAME WEIGHT. The 3 sets will take a little longer, as you need to make sure you get some rest between sets so you are able to lift the weight. Best done in groups of similar ability, so you can change the weights between people as part of your rest time. If you are attempting to build strength, make sure you are not just guesstimating your weights, record and keep track of your workout weights.
Training Videos.
- "Beep Test Protocol" - explains the conduct of the test. Enjoy the accent...the test is particularly popular in European/Australian military/fire/police organizations, and many soccer and rugby teams use it as a basic conditioning test.
- "The Rowing Sprint Start" - good overview of "a way" to get that flywheel moving.