Last year I read a blog post by Boris Bachman about how he was perfoming kettlebell snatches using the beep or bleep test. He would perform a snatch, lockout and wait for the beep to perform the next rep. Over the course of the test, the spacing of the beeps would decrease resulting in an increasing pace.
Using this as inspiration, I created some timers I have been using for my Viking Warrior Conditioning workouts. The beeps are set an equidistant apart based on what one's cMVO2 test score is. This has helped me maintain a consistent pace in my workout.
The timers can be overlayed to music files if you know how to use an mp3 editor (Audacity is what I use). Also you can edit the files to work in blocks of time to maximize volume. For example I currently am doing 50 rounds of 6, my timer is setup to do 30 rounds first, 1 minute rest, then 2 blocks of 10 rounds, each block seperated by 1 min rest. Each workout I move 2 rounds up until I can work the full 50 rounds without break.
I currently have timers for the cMVO2 and 80 rounds of the 15:15 protocol for 5,6,7,8 and 9 reps per round. Here are the links for these timers if anyone is interested:
cMVO2 Timer
The timer starts with a long tone signifying the test will begin in a couple of seconds and then you will hear 3 consecutive beeps, perform the first snatch, rest in lockout, perform another rep at the sound of each single beep.
The next 3 consecutive beeps signal the start of the next minute, this is where you switch hands and snatch, then perform a rep at each single beep.
Keep doing this until the start of the 5th minute and go all out till the end of the last minute signaled by a long tone.
MVO2 Training Timers, 15/15 protocol, 80 rounds
5 reps
6 reps
7 reps
8 reps
9 reps
MVO2 Training Timers, 36/36 protocol, 35 rounds
15 reps
16 reps
17 reps
18 reps
19 reps
20 reps
21 reps
These timers begins with a long tone signyfying the timer will begin shortly. When you hear a single beep, snatch, lockout and wait for the next tone to perform the next rep. 3 consecutive beeps signify the end of the 15 seconds (or 36 seconds), 10 seconds (or 31 seconds) after that you will hear a long tone warning you the next round will begin in 5 seconds. So get done cussing your bell (or whatever active rest you enjoy doing) and setup for the next round. 6 long tones means that you have completed all 80 rounds (or 35 rounds with 36/36).
Feel free to use these files, edit them, share them etc...
Paul
Using this as inspiration, I created some timers I have been using for my Viking Warrior Conditioning workouts. The beeps are set an equidistant apart based on what one's cMVO2 test score is. This has helped me maintain a consistent pace in my workout.
The timers can be overlayed to music files if you know how to use an mp3 editor (Audacity is what I use). Also you can edit the files to work in blocks of time to maximize volume. For example I currently am doing 50 rounds of 6, my timer is setup to do 30 rounds first, 1 minute rest, then 2 blocks of 10 rounds, each block seperated by 1 min rest. Each workout I move 2 rounds up until I can work the full 50 rounds without break.
I currently have timers for the cMVO2 and 80 rounds of the 15:15 protocol for 5,6,7,8 and 9 reps per round. Here are the links for these timers if anyone is interested:
cMVO2 Timer
The timer starts with a long tone signifying the test will begin in a couple of seconds and then you will hear 3 consecutive beeps, perform the first snatch, rest in lockout, perform another rep at the sound of each single beep.
The next 3 consecutive beeps signal the start of the next minute, this is where you switch hands and snatch, then perform a rep at each single beep.
Keep doing this until the start of the 5th minute and go all out till the end of the last minute signaled by a long tone.
MVO2 Training Timers, 15/15 protocol, 80 rounds
5 reps
6 reps
7 reps
8 reps
9 reps
MVO2 Training Timers, 36/36 protocol, 35 rounds
15 reps
16 reps
17 reps
18 reps
19 reps
20 reps
21 reps
These timers begins with a long tone signyfying the timer will begin shortly. When you hear a single beep, snatch, lockout and wait for the next tone to perform the next rep. 3 consecutive beeps signify the end of the 15 seconds (or 36 seconds), 10 seconds (or 31 seconds) after that you will hear a long tone warning you the next round will begin in 5 seconds. So get done cussing your bell (or whatever active rest you enjoy doing) and setup for the next round. 6 long tones means that you have completed all 80 rounds (or 35 rounds with 36/36).
Feel free to use these files, edit them, share them etc...
Paul
Last edited:
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