- Run 400m
Main WOD
“Beep Test”
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Report to the Harney Basketball Court for the Beep Test! If you have never performed a beep test, it is definitely something to experience. It can and will test your cardiovascular strength and endurance and is used in many parts of the world to assess your abilities in that arena.
How it Works: The test involves running continuously between two points that are 20 m apart from side to side. These runs are synchronized with a pre-recorded audio which plays beeps at set intervals. As the test proceeds, the interval between each successive beep decreases, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording. If the person being tested does not make the next interval before the beep, then the most recent level they completed is their final score.