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STIMULUS: Today is a choice of a heavy day for a threshold workout

STRATEGY: For the Bench Press athletes should start light and rest as needed between sets. With almost 40 reps form should be top priority.

SCORING: Load for Bench Press and Total Time for “Runner’s High”


Bench Press


10: Bench Press

5: Bench Press

3: Bench Press

1: Bench Press

1: Bench Press

1: Bench Press

3: Bench Press

5: Bench Press

10: Bench Press



“Runner’s High” (Time)


400m Run

10 Push Ups

20 Air Squats

800m Run

20 Push Ups

40 Air Squats

1 Mile Run

30 Push Ups

60 Air Squats


500m/1000m/2000m Row

RX+-Same as RX

RX-As Written

50-59-Push Up on Knees

60+-Push up On Knees

Basics-Half all Reps and Distance