The STREND Fitness Challenge and Top 10 Rankings

What is the STREND Fitness Challenge?  It is a 6 event decathlon that combines strength and endurance.

It is the total repetitions of 5 exercises divided by a 3 mile run time in minutes (the 6th and final event), plus there is a strict recovery between events (3 minutes).

In the STREND event, the repetitions are STRICT to form, no pausing, and one maximal set to failure.  You begin each discipline every 3 minutes thus Event #6 (the 3 mile run) starts exactly 15 minutes after the start of the Bench press.

For Men, the weights are bodyweight and 50% of bodyweight on shoulder press.

For Women, it’s 60% of bodyweight for the bench press, and 30% bodyweight for the shoulder press.

STREND Events

1. Bench press  (start time = 0)
2. Pull ups (t = 3 min)
3. Shoulder press (t = 6 min)
4. Close grip chins ups (t = 9 min)
5. Dips (t = 12 min)
6. 3 mile run  (t = 15 min)

This competition doesn’t allow any opportunities for size or weight advantage of the athletes.  It’s all relative to your own bodyweight.

But is two or three minutes enough to recover from muscular failure?

Elite Standards and Typical Scores

Like the Decathlon points system, scoring changes with time.

The Elite Standard is where you use 115% of bodyweight on Bench, pull ups and chins, 120% on Dips and 60% bodyweight on rear military shoulder press.  Of course, Pull ups, Chins and Dips require a weight vest or weight belt.

A score anywhere from 5.00 to 6.00 for Men is considered very good (3.00 to 4.00 for Women), as you are looking at about 120 total reps, plus a time of 20 minutes for 3 miles.  That’s 120/20 = 6.00.  Cut your 3 mile time by one minute (19:00) and you are looking at 120/19 = 6.32 which will usually win the competition.

Even if you “only” did 20 reps for each exercise, and a 20 min run, that’s 100/20 = 5.00

Unofficial Top 10 North American Rankings

To get a feel of what kind of numbers we are dealing with, below is an unofficial list of the top 10 rankings based on age group and gender for North America only.

Note that some of the results include Elite scoring (denoted by EL) and some are obtained in a World Championship (denoted by WC) next to their name.

The unofficial World Best is held by Matt Bogdanowicz with a 9.93 score set in 2002.

Will he break the 10.00 barrier this weekend?

If you do an unofficial Time Trial at home, feel free to add your results in the comments section below.

SECT	NAME	SCORE	YEAR	EVENT	AGE	WT	BP	PU	SP	CU	DP	TOT	5K
W>20	Sandra Bannan	5.6748	2000	UH ROTC	19	139	50	22	27	20	29	148	26:05
W>20	Lara Flath	3.4760	1995	Marine Base	12	?	10	13	20	10	15	68	19:56
W20-29	Jessica Trachina	7.8961	2003	Miramar	26	114	54	13	45	16	24	152	19:15
W20-29	Elizabeth Frame	5.7377	2003	Miramar	29	121	28	19	28	17	13	105	18:18
W20-29	Christine Young	5.5536	2000	UH ROTC	23	127	46	22	29	21	36	154	27:44
W20-29	Natalie Cowan	4.4163	2001	Canadian Ch	25	118	38	9	28	10	16	101	22:52
W20-29	Wendy Cook	4.3913	2000	UH ROTC	22	133	45	28	24	19	20	136	30:58
W20-29	Mary Latorres	4.1310	2001	Miramar	25	121	33	9	39	11	19	111	26:52
W20-29	M. Singmouangthong	3.8628	2001	Miramar	23	104	28	6	36	8	20	98	25:22
W20-29	Kim Luy	3.6770	1995	Hickham	?	?	35	2	30	13	17	97	?
W20-29	Nikki Konrath	3.6082	2003	Miramar	25	107	25	2	33	7	17	84	23:17
W20-29	Polly Skeet	3.5330	2003	Tropic Light	29	109	25	3	24	8	9	69	19:32
W30-39	Leslie Trotter	7.8481	2002	Miramar	38	114	62	20	61	19	24	186	23:42
W30-39	Rita Farias	6.1666	2003	Canadian Ch	38	112	49	9	46	10	20	134	21:44
W30-39	Rhesa Ashbacher	5.3814	2003	Miramar	35	154	34	7	36	22	16	115	21:22
W30-39	Cynthia Lays	5.2119	2003	Canadian Ch	31	125	37	9	35	12	12	105	20:32
W30-39	Glynis Ramirez	4.9793	2001	Aloha St	38	124	53	13	25	10	19	120	24:06
W30-39	Leslie Trotter (WC)	4.6575	2000	World Champ.	36	112	46	14	32	10	17	119	25:33
W30-39	Dawn Jaques	4.0438	2000	UH ROTC	30	137	21	30	23	25	23	122	30:10
W30-39	Billie Scott (EL)	3.9202	1995	Hickham	34	?	34	20	31	12	17	114	29:08
W30-39	Peedi Jeen Saldania	3.7383	2000	World Champ.	37	131	26	9	21	8	20	84	22:28
W30-39	Michelle Tuggle (EL)	3.3333	1995	Hickham	30	?	12	11	23	14	22	82	24:60
W30-39	Dierdre Keener	3.3292	2002	Miramar	36	107	29	1	31	7	31	99	24:20
W40-49	Leslie Trotter	6.9766	2005	Canadian Ch	41	114	48	28	50	19	25	170	24:22
W40-49	Beverly Jephcott	5.6738	2001	Miramar	42	133	58	16	29	14	19	136	23:58
W40-49	Jane DeZoete	5.4185	2003	Canadian Ch	49	107	41	15	37	14	16	123	22:42
W40-49	Melanie Williamson	3.4575	2002	Canadian Ch	43	111	32	11	21	10	16	90	26:02
W50-59	Christine Sotmary	2.6166	2003	Canadian Ch	51	128	28	1	25	4	11	69	26:22
SECT	NAME	SCORE	YEAR	EVENT	AGE	WT	BP	PU	SP	CU	DP	TOT	5K
M>20	Robert Leinichen (WC)	7.0416	1997	World Ch	19	?	25	32	29	22	51	159	22:35
M>20	Igor Zajac	6.1591	1997	World Ch	18	?	30	32	22	19	41	144	23:23
M>20	Sanchez	5.4081	2003	US Champ	?	?	7	23	29	18	31	108	19:58
M>20	Johnny Wolf	5.3254	2001	Miramar	18	135	17	19	27	15	30	108	20:17
M>20	Ryan Denu	4.9726	2003	U Midwest	18	155	29	21	24	19	25	118	23:44
M>20	Barayah	4.8930	2003	US Champ	?	?	5	14	16	16	29	80	16:21
M>20	Cardenas	4.8585	2003	US Champ	?	?	14	17	26	16	18	91	18:44
M>20	Shane Rellez	4.8548	2001	UH ROTC	17	105	26	21	20	17	33	117	24:06
M>20	Tony Maras	4.8164	2003	U Midwest	15	144	18	19	25	21	39	122	25:20
M>20	Quy Du	4.7734	2000	UH ROTC	17	127	18	17	21	18	45	119	24:56
M20-29	Allen Leth	9.8210	2001	Aloha St	25	181	51	25	45	28	54	203	20:40
M20-29	Sonki Hong (EL) (WC)	7.4499	1998	World Champ	28	136	28	21	30	15	36	130	17:27
M20-29	Sean Ryther	7.2727	2003	U Midwest	23	148	22	31	26	25	40	144	19:48
M20-29	Ryan Lingor	7.0887	2001	U Midwest	20	176	20	22	23	16	50	131	18:29
M20-29	Ryan Taniguchi	6.8326	2003	Tropic Light	25	130	25	15	24	20	45	129	18:53
M20-29	Jesse Ebersole	6.7403	1998	World Champ	29	162	26	22	26	15	33	122	18:06
M20-29	Jens Hansen	6.2598	1999	Tropic Light	29	179	19	20	21	19	41	120	19:10
M20-29	Chris Conger	6.0854	1999	Tropic Light	??	165	14	28	19	23	50	134	22:01
M20-29	Doug Ebbers	6.0191	1996	World Champ	27	?	17	18	18	12	36	101	16:47
M20-29	Melvin Sabuco	6.0128	2001	Aloha St	??	151	26	26	24	23	42	141	23:27
M30-39	Matt Bogdanowicz	9.9319	2002	N Calif	34	144	?	?	?	?	?	175	17:37
M30-39	Takis Hohlfeld (WC)	9.2886	1999	World Champ	33	163	25	38	42	20	80	205	22:04
M30-39	Stu Yamatake	9.2607	2005	Sacramento	32	144	?	?	?	?	?	176	19:00
M30-39	Michael Saum	8.6207	2001	Miramar	31	162	30	26	39	20	60	175	20:18
M30-39	Joe Decker	7.7703	2001	Canadian Ch	31	195	39	15	40	22	45	161	20:43
M30-39	Jeff Conte	7.5634	2001	Miramar	31	126	33	28	33	18	55	167	22:05
M30-39	Bradley Chichakian	7.2771	2004	Canadian Ch	39	152	35	25	42	17	32	151	20:44
M30-39	Paul Morgan	7.1983	2003	Miramar	39	151	36	22	48	20	41	167	23:12
M30-39	Brent Achenbach	7.1942	2003	U Midwest	31	160	22	18	30	16	44	130	18:04
M30-39	Iz ??	7.0200	2008	El Dorado, Ca	32	152	28	12	26	21	55	142	20:13
M30-39	Paul Bellavia	6.8822	2003	Canadian Ch	39	146	31	22	35	22	39	149	21:39
M30-39	Matt Bogdanowicz (EL)	6.3500	2008	El Dorado, Ca	39	143	23	22	23	20	28	116	18:16
M40-49	Matt Bogdanowicz	9.3610	2009	??	40	?	?	?	?	?	?	166	17:44
M40-49	Daniel Aldo	9.3404	2005	Canadian ch	40	?	?	?	?	?	?	177	18:57
M40-49	Greg Damian	9.0066	2003	Up Midwest	41	125	24	44	36	22	39	165	18:19
M40-49	Bob Harward	7.9357	2000	UH ROTC	41	161	24	27	18	21	58	148	18:39
M40-49	Paul Bellavia	7.4811	2004	Canada	40	148	29	25	40	19	36	149	19:55
M40-49	John Carmony	7.4659	2001	Miramar	48	145	18	28	30	18	43	137	18:21
M40-49	Mark Lundin	7.2848	2003	US Champ	47	158	16	23	34	21	49	143	19:38
M40-49	Brad Howser	7.1625	2002	Nor Cal	?	?	?	?	?	?	?	?	?
M40-49	Randall Fairchild	6.7729	2003	US Champ	?	?	19	27	28	17	45	136	20:05
M40-49	Larry Indiviglia	6.4569	2001	Miramar	45	149	15	16	27	18	43	119	18:26
M40-49	Mark Lundin (WC)	5.3079	2000	World Ch	44	163	24	23	24	20	34	125	23:33
M50-59	John Carmony	8.0108	2003	US Champ	50	145	17	25	30	19	58	149	18:36
M50-59	Mark Lundin	5.8400	2008	El Dorado Hills	52	164	19	20	28	20	38	125	21:25
M50-59	Tom Groves	5.7703	2000	Tropic Light	51	158	17	23	17	18	28	103	17:51
M50-59	Doug Wood	5.3454	2003	Miramar	53	146	21	16	27	16	26	106	19:50
M50-59	Dennis Sandell	5.2588	2003	U Midwest	56	163	19	20	27	19	42	127	24:09
M50-59	Steve Radakovich	4.9399	2003	U Midwest	59	174	19	26	19	21	30	115	23:17
M50-59	Tom Clark	3.9056	2000	Miramar	52	161	8	17	23	18	30	96	24:35
M50-59	Greg Burke	3.8237	2002	N Calif	56	?	?	?	?	?	?	72	18:50
M50-59	Ron Soplata	3.1519	2003	U Midwest	59	163	9	19	15	16	18	77	24:26