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 the Wall Ball Shots into manageable sets (e.g., 10s or 15s) to avoid fatigue early on.
- 2Focus on rhythm during Double-Unders; if you miss, take a short pause and reset instead of rushing.
- 3Keep your movements efficient; for Box Jumps, aim for quick rebounds instead of reset pauses.
- 4Transition smoothly between movements; practice quick changes to maximize fitness.
Safety Considerations
Technical Focus
Ensure proper form on Olympic lifts to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 500 meters Row (or other ergometer) - 2-3 min(Keep it easy and increase heart rate.)
Mobility Work:
- 10 Hip Openers(Focus on hip flexibility for squats.)
- 10 Shoulder Dislocates(Use a band or broomstick to open shoulders.)
- 10 Ankle Mobility Drills(Prepare ankles for jumping movements.)
Activation Circuit:
3 rounds- 10 Air Squat(Focus on form and depth.)
- 5-10 Push-Up(Warm up upper body strength.)
- 30 sec Hollow Body Hold(Activate core stability.)
Scaling Options
Intermediate
Reduce weights and reps for key movements.
- 1
wall ball shot
Reduce Wall Ball weight.
Weight: 16/10 lbs (7.26/4.54 kg)
- 2
double under
Single-Under.
- 3
box jump
Lower Box Height.
- 4
toes to bar
Knees-to-Elbows.
- 5
chest to bar pull up
Jumping Pull-Ups.
- 6
burpee
Standard Burpee.
- 7
power clean
Reduce Power Clean weight.
Weight: 110/75 lbs (49.9/34 kg)
- 8
jerk
Reduce Jerk weight.
Weight: 110/75 lbs (49.9/34 kg)
- 9
power snatch
Reduce Power Snatch weight.
Weight: 90/60 lbs (40.8/27.2 kg)
- 10
muscle up
Pull-Ups + Dips.
Scaled
Significantly reduce weights and modify movements.
- 1
wall ball shot
Use a lighter Wall Ball.
Weight: 10/6 lbs (4.54/2.72 kg)
- 2
double under
Single-Under or Jumping Jacks.
- 3
box jump
Box Step-Ups.
- 4
toes to bar
Knees-to-Chest.
- 5
chest to bar pull up
Banded Pull-Ups.
- 6
burpee
Standard Burpee.
- 7
power clean
Use an empty bar or lighter weight.
Weight: 65/45 lbs (29.5/20.41 kg)
- 8
jerk
Use an empty bar or lighter weight.
Weight: 65/45 lbs (29.5/20.41 kg)
- 9
power snatch
Use a lighter weight.
Weight: 45/30 lbs (20.41/13.61 kg)
- 10
muscle up
Pull-Ups.
Discover More Workouts
Morrison
50-40-30-20-10