Tuesday Workout: Bleep Test

Warmup WOD (for quality reps)

3 Rounds of:

• Max Rep Pushups (good reps)
• Rest 60 Seconds
• Max Unbroken Ring Rows
• Rest 60 Seconds

WOD

Level 2

• 20 Meter Bleep Test

Level 1

• 15 Meter Bleep Test

Reference:

This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends after a warning.

See more here.

[youtube https://www.youtube.com/watch?v=L9OTnZI9gYo&w=560&h=315%5D