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The STREND Fitness Challenge and Top 10 Rankings

You are here: Home / Fitness Testing / The STREND Fitness Challenge and Top 10 Rankings
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June 6, 2010 by Jimson Lee 2 Comments

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)

strend 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
See also  Want Speed? Try Hex Bar Deficit Training

Category iconFitness Testing,  Training,  Weight Training Tag iconbench press,  chin ups,  endurance,  Matt Bogdanowicz,  pull ups,  STREND,  Strength,  strength endurance

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. Sean Ryther says

    August 13, 2011 at 4:35 pm

    My name is Sean Ryther and I competed back in the 2004 Midwest Strend Challenge earning an 8.1365, which looks as though it would be top ten overall, but I don’t see any results from 2005 – present. I know I was only 24 then and I thought STREND came to screeching halt when Ed was called back to work for the Govt. I don’t know how accurate that information is? I was curious and looked and saw that there looked to be a lull from 2005 then I saw it start back up in 2008 and Matt B. setting the 40-49 age group record in 2009. Are there still competitions going on in the US? I see in 2011 that there is one in New York in October, but that is all I see. What needs to be done to keep this thing going? I think it is s great overall challenge and would hate to see it die.

    Oh by the way did anyone ever break the 10 barrier? That would be insane! Looks like Matt Bogdanowicz’s 9.9319 and Allen Leth’s 9.8210 are the only ones that really came close. A lot of low 9’s and 8’s.

    Reply
    • Jimson Lee says

      August 26, 2011 at 11:36 am

      @Sean, I’ll have to ask Matt, but there was an unofficial +10 mark once.

      Reply

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