Bergeron Open Test
Workout Details
AMRAP in 20 minutes:
↳ 20/14 lbs (9/6 kg)
↳ 145/100 lbs (66/45 kg)
↳ 145/100 lbs (66/45 kg)
↳ 145/100 lbs (66/45 kg)
Coaching Tips
Strategy
- 1Break up high-rep movements like Wall Ball Shots into smaller sets (e.g., 25-25) to manage fatigue.
- 2Maintain an even pace during Double-Unders to avoid frustration and ensure completions.
- 3For Box Jumps, focus on rhythm and landing softly to protect your joints.
- 4During Pull-Ups and Muscle-Ups, use a kip to maintain momentum and avoid muscle fatigue.
- 5Plan short, consistent rest periods, especially after high-rep moves, to keep overall form intact.
Safety Considerations
Technical Focus
Ensure proper form in the Olympic lifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 1 min Jump Rope - 1 min(Easy pace to get the heart rate up.)
Mobility Drills:
- 5 per leg Dynamic Hamstring Stretch - 30 sec(Focus on lengthening the hamstrings.)
- 5-10 Shoulder Dislocates with Band - 30 sec(Open up the shoulders for overhead movements.)
- 5 per leg Hip Flexor Stretch - 30 sec(Stretch the hip flexors for improved squat depth.)
Activation Sets: 2 Rounds of:
2 rounds- 5 Power Clean (empty bar) - 30 sec
- 5 Push Jerk (empty bar) - 30 sec
- 5 Burpees - 30 sec(Practice form, focus on explosive movement.)
Scaling Options
Intermediate
Reduce weight by 20% and modify movements as needed.
- 1
wall ball shots
Weight: 16/10 lbs (7/4 kg)
- 2
double unders
Single Unders
- 3
box jumps
Lower height
- 4
toes to bars
Knees to Chest
- 5
chest to bar pull ups
Banded Chest-to-Bar Pull-Ups
- 6
burpees
- 7
power cleans
Weight: 115/80 lbs (52/36 kg)
- 8
jerks
Weight: 115/80 lbs (52/36 kg)
- 9
power snatches
Weight: 115/80 lbs (52/36 kg)
- 10
muscle ups
Pull-Ups + Dips
Scaled
Reduce weight by 40% and modify movements for beginners.
- 1
wall ball shots
Weight: 12/6 lbs (5/3 kg)
- 2
double unders
Single Unders
- 3
box jumps
Box Step-ups
- 4
toes to bars
Knees to Chest or Hanging Knee Raises
- 5
chest to bar pull ups
Banded Pull-Ups
- 6
burpees
- 7
power cleans
Weight: 85/60 lbs (39/27 kg)
- 8
jerks
Weight: 85/60 lbs (39/27 kg)
- 9
power snatches
Weight: 85/60 lbs (39/27 kg)
- 10
muscle ups
Ring Rows + Jump Dips