- Ben Bergeron, a top CrossFit coach, is renowned for his training of elite athletes and creation of tough workouts.
- One of his most challenging workouts is the “Bergeron Beep Test,” which tests both mental and physical endurance simultaneously.
- To build strength, stamina, and grit, try scaling the workout to your experience level.
If you’re looking to test your fitness limits, try the infamous “Bergeron Beep Test” workout that will challenge and improve your strength, endurance, and mental resilience all at once.
This test was created by Ben Bergeron, a highly experienced CrossFit coach who has trained top athletes in the sport such as Katrin Davidsdotir, Mat Fraser, and Brooke Wells.
In June, Bergeron announced his retirement from coaching professional athletes, stating that he now wants to focus on bringing high-level athletic development to everyday individuals.
Among the many workouts Bergeron has created, the Bergeron Beep Test stands out as one of the most notorious. Unlike most workouts that have a set end or time limit, this test allows you to determine when it ends. Each minute of the workout presents new challenges, with the number of repetitions increasing as you progress. This requires intense focus, discipline, and a high pain tolerance.
By pushing yourself through the Bergeron Beep Test, you not only assess your fitness level, but also improve your mental toughness, preparing yourself to overcome difficult situations both inside and outside the gym.
How to Perform the Bergeron Beep Test (and Why You Should)
To try the Bergeron Beep Test at home, start a running clock and perform the following every minute:
- Seven thrusters (or a weighted squat directly to an overhead press, with suggested weights of 75 pounds for men and 55 pounds for women)
- Seven pull-ups
- Seven burpees
After completing the required repetitions, rest for the remaining time within that minute. Begin the sequence again at the start of the next minute, repeating until you are unable to complete all the reps within a minute.
While the movements involved in the Bergeron Beep Test are physically demanding and help with strength and stamina development, the true challenge lies in maintaining a consistent pace and pushing yourself, knowing that more difficulty lies ahead.
According to Bergeron, “It’s easy to quit. You may ease off a little and end the workout. But you have to choose to endure another minute of this highly uncomfortable experience. Only you can truly determine if you’re giving it your all, and that’s where mental toughness comes into play.”
The benefit of pushing yourself through workouts like the Beep Test is that over time, you develop the confidence and mindset to tackle bigger challenges, even if they seem overwhelming or exhausting.
Benchmark workouts like the Beep Test provide a clear measure of progress, allowing you to track your scores and strive for more reps or more challenging variations of the movements.
The Beep Test for Every Fitness Level
Scaling is an essential aspect of CrossFit workouts, making them suitable for individuals of all fitness levels, from beginners to elite athletes.
The Beep Test can be adjusted to accommodate different skill and experience levels. For example, if pull-ups are too difficult, you can substitute them with ring rows. Dumbbells can be used instead of a barbell for the thrusters. You can also modify the number of reps per round, with recommendations of five reps for intermediate athletes and three reps for beginners.
This particular combination of movements targets your gymnastics/bodyweight strength and skill, weightlifting ability, and cardiovascular endurance.
One advantage of benchmark workouts like the Beep Test is that they provide tangible evidence of progress and enable you to continually improve by aiming for higher scores or attempting more challenging variations of the movements.
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