On a 20-minute clock:
From 0:00-10:00, for time:
Run 1,600 meters
10:00-20:00:
Build to a 5-rep-max bench press
Post time and load to comments.
Stimulus and Strategy:
Today we have a hard mile run effort, followed by 10 minutes to find a heavy 5-rep bench press.
Push hard on the mile — don't treat it as a warm-up for the bench press. When it's time to lift, complete 4-5 sets with 2 minutes of rest between each, building up to your heaviest 5-rep bench press for the day.
Intermediate option:
Same as Rx'd.
Beginner option:
On a 20-minute clock:
From 0:00-10:00, for time:
Run 800 meters
10:00-20:00:
Build to a 5-rep-max bench press
Resources:
Pose Running Drills | Pose Alignment
The Bench Press
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Comments on 260914
183 Comments
170#
Rx
9:10
100kg
Bench press 35kgs
Bench press 35kgs
7:43
175#
9.09
205lbs
6:34 run
225 bench
Did 3*6*205 on Incline
800m - 7:01
Bench x 5 - 50#
Bench x 5: 115
m42/Bw: 64kg
9:26 (slow)
70#
8:26 (2600m Bike) - ainda não estou podendo correr
169,4lb
0.67 mile in 10:00
215x5 max bench
205lbs for 5 reps on bench
205lbs for 5 reps on bench
5x 85kg
M/48
6:42, 205#
80 kg
200lbs 5reps
135/155/155/175/175
2k row 8:25
6x5 bench presses: 75, 85, 95, 105, 120, 135#
800m - 5:19
5 reps - 115lbs
145 lbs 5 reps
185
185lbs x 5
7'40" - 1.600m
100kg x 5 reps
7:45 mile
225 five rep
built up to 265 for one
215lb x 5
Run: 9:22
5x5 slow bw push-ups
95 lb
6:10 Mile
250 lbs Bench
225
85 # (5)
90 # (4)
All you sub 7s and 225+ folks show what CF does for fitness. Bravo!
165 5 reps
145 5 reps
255 for 5
95lb
115lb
135lb - 4 reps, failed on 5th
5 rep Bench Press: 205lbs.
1 Mile Run: 7:56 with a 45lb. Sandbag
5 rep Bench Press: 220lbs.
*135-165-185-205-215-220lbs.
Sub 8:00 with that sandbag is next level!
Subbed 1.4 mile elliptical, 7:30.
BP
185,205,215(3),205(4),205.
Gym didn’t have 2.5lb weights, so couldn’t try 210, but I can live with it.
185 bench
41/m/185
195lb x 5 Bench
195lb x 5 Bench
175 bench
7:30 mile
170lb bench
100
105lb bench
315 bench.
225lb
88::110::132::154::165::176
135:155:185:205:225
205# x 5 bench
Scaled
2.5 slow run
---
5 x 210 bench
Airunner batteries dead, and ran 10 minutes. 195lb Bench for 1.
33kg
As rx’d in my neighborhood
8:27/175lbs (145-150-155-165-175)
Dad: 6-800m in 9m (stopped right after I got back) 3x out and back from driveway to Latona, then 55-60-65-70-
75(only 2 reps at 75, then lost focus/form)180lb./47/176cm
5 reps: 50, 55, 60, 65, 70 (3&failure) kg
Rx with my tiny legs and busted arms lol. Treadmill
6:58
255lbs for 5
I will go sit in shame now
Shouldn’t be any shame. Likely faster than I would have run it, and definitely heavier than I could lift it. Great job!
I’d love to be ashamed of s sub 7 and 255! That rocks!
0.83 miles, 5RM 60#
M/40y/185#/70"
Completed at the Y. Air Assault Runner.
6:06
165-195-205-215-225
I broke 6 minutes in high school, but barely and frankly was surprised how fast this went. Pushed the last 400 m to try and hold a ~1:30/400m pace. Hoping those assault runners are accurate! Asked someone to spot me for the last round after 215 felt squirrely on the last rep, but it went up and down fine. Maybe could have gone heavier but was happy with this result.
Some monster weights going up for five today!
Very well done!
That’s a helluva combo of speed and strength.
Rx’d 7:10
Lbs: 135-165-185-205-225(F- only 4 reps)-215 (F- only 2 reps)
Muscle fatigue hit hard at rep 4 of 225. Couldn’t get back on track after that, but I was cruizin up until then.
M/ 43y/ 177lbs/ 68”
Great job, my man!
Nice job on both events, hombre!
7:50
185x5
6:33 Air Runner
205lbs x 5
39M / 5’ 10” / 190lbs
8:59 on the AirRunner
235lbs for 5 reps
275x5 (PR)
That. Is. Fantastic! Congrats on the PRs!
Holy cow!
Wowzers
Holy moly.
M/36/235
1600m: 6:54
5RM Bench: #155
90# 5RM
60-70-75-80-85 kg
211lbs
8:36 mile
225lbs 5RM
185lbs.
-bench 135/10; 185/5; 225/5; 235/5
7:53 mile (PB)
73 kgs
Time: 8:31
50-60-65-70-75 KG
165#
1600m Row for run-7:34, sub for flat bench press: slight decline seated DB press 25# DBs -35# DBs then old school seated press on garage machine 60- 110# x 5, failed 3rd rep at 120# (the plates go up in increments of 10#) back to 110# to finish the reps
Great job, BG!
Way to push through
Rx 6:28 1 mile
Bench- 5x5
225/245/265/275/285
Awesome job! Big, fast and strong!
185lbs.
135-145-155-165
RX
7:41 mile
200# 5 rep bench
Then built to 185x5 in 10 min.
135, 155, 175, 185 all x 5 9:43
M/45/173
1600m bike erg 3:13
5X5 66lb Mutt Bar
85-85-95-95-100 Lbs bench
2000m row 9.02. 195x5
8:57 mile
95-105-110-120-125-127.5 lbs bench
I was dumb yesterday and did a 10k run-row-row (1/3 each section), hence the slow mile today.
12:15
4 stinkin' reps at 145, then backed down to 140 to get 5.
more than I've ever done
Still a solid effort, Jim!
Don’t sweat it, brother. I bet if you hit this same one in a week, you’d get better in both segments.
bench: 150# x 5
Left shoulder is still feeling the surgery from six months ago or I might have tried more.
7:12 run
235# bench
bench 90kg x 5
Modified
7:30 to swim - 350m with about 10 seconds to spare
10 min to build to 5RM DB Bench Press - 65# DBs, 70s, 75s, 80s + 1 extra set of 7 with 65s after
Got back in the pool for another 150m after
After 9.5 hours of car repair work mainly spent on the garage floor yesterday, my back and several joints were feeling some kind of way about running and BP. Figured I would go to a gym with a pool and heavier DBs to sub for the run and BP (DBs let the elbows track better and I have no spotter at home). I limited my first swim time to allow for some time to change - didn't think the staff or other patrons would be too impressed with rocking soaking wet swim trunks, shirtless and flipflops in the weight room. Decided to get back in the pool after to finish out 500m because I don't swim for less than that.
Great workout! How'd the shoulders feel, going from swimming motions (assume crawl) to the bench? 80s for 5 is pretty impressive, amigo. And then back in the pool...shoulder confusion at its best.
Thanks, Jim! The first swim was all crawl, but the second was a mix of crawl and breast (had to share a lane and my side stroke is not tight enough anymore). The biggest impact from the swim on the DB bench was to the stabilizers. My kick is not as strong or consistent as it should be so the posterior parts of the shoulder and upper back have to work a lot harder than they should. This made stability with the DBs even more challenging. The DB work in turn had an impact on the second swim. Shoulder confusion is right!
Pool sounds nice! Good work.
7:24- 185#
Walk 1600m
BP 100
run 8:29"
bench press 70kg
75#
8:04*
245lbs
*grit air runner
Felt like crap during the run
Had more in the tank for bench press but ran out of time.
Beginner option:
5:49
145x5
3.25kg bench (injury)
6:24 mile
255 bench
Nice...
Stubbed my toe hard during the weekend, so took the short distance.
Run: 800m @ 3.29
Bench: 40 - 60 - 65 - 70 kg for 5 reps
Train alone in my garage, if I had a spotter I would probably have went for 72,5/75 kg.
205 bench, got 4 at 215
Hotel subs
Ride 3 miles - precor bike.
Then
Every 1:30 x 6. 10?Alt single db bench press @ 50# - one db held at the top of press while going thru range of motion with the other.
Happy Monday all!
Necessity is the mother of invention. I like the flexibility DBs give to bench or shoulder press, such as the option you used.
That’s some great work and hotel subs!
Nice work, bb. Alternating DB bench is a fun switch.
165# Bench
Dumbbell bench press 5's total weights:
100, 120, 130, 135
45 65 75 5 reps each
37.5kg bench built to heavy 5 as no spotter
0.7 mile run 10:00
195# bench 2 reps
5 @185
5@135
8@95
10@45
Intermediate - 9:10 mile; Bench @ 155, 165, 175, 185, 195
80kg x 5
9:25
110lbs
175 bench press
190# x 5 bench
0-10’:
-calories on assault bike (105)
10-20’:
-build to heavy 5 reps bench press (55, 65, 75, 85, 105, 125, 145, & 155 lbs)
40/m/154lbs
7:41
175-No spotter......could have gone 5#-10# heavier, didnt want to risk it
55, 75, 85, 90, 95, 100# x 5 bench
M/41/210
Rx’d: 7:39 + 225
1 mile Ellipticals in 9:25
5 Sets 12 Rep Max 140lb
5 Sets
15 Assisted Dips
20 Sit Ups
1 mile Ellipticals in 9:25
5 Sets 12 Rep Max 140lb
5 Sets
15 Assisted Dips
20 Sit Ups
M/42/185
1,400m
225lb
155#
8:20
225lb
6:47 80 Kg
7:14
hand injury, just ran
@225 x 5 reps
135-165-185-215(failed at 4) 195 200 (failed at 4)
34min/bench press 43kg
Bench press 80,85,90,90,90 kg
Modified to Outdoor Setup:
Workout:
1.2 km Run
Then, 10-minute window to build up:
Bench Press (limited by available outdoor plates to 85 kg):
- Built up progressively to 85 kg
- Finished with 8 reps @ 85 kg and 7 reps @ 85 kg
Then 1.2 km Run
Scores & Stats:
- Running total: ~9:50 (2.4 km total)
- Heavy sets: 8 reps & 7 reps @ 85 kg (187 lb)
Notes:
Had to commute to the outdoor rig, so modified the single mile into a 1.2 km run buy-in and a 1.2 km run cash-out. Since 85 kg was the maximum load available, adapted the 5-rep target into heavy rep-outs. Solid push effort under elevated heart rate!
5 rep bench press 60/70/80/82.5/85kg