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“Heartburn” (Time)


For Time:

1 Mile Run or 2000m Row

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:

7 Thrusters

7 Pull-ups

7 Burpees

30 min Time Cap

RX+-Same as RX

RX -75/55#

50-59 -55/45#, Jumping Pull Ups

60+ -800m Run/1000m Row, 8 Rounds, 45/35#, Ring Rows

Basics-500m Row, 3 Rounds, PVC/BB, Ring Rows
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