APR 3

Strength and Speed Test // Friday - 2026.04.03

For Time Strength Bench

For Time:


  • 15 Bench Press
  • 400 Meter Run
  • 12 Bench Press
  • 400 Meter Run
  • 9 Bench Press
  • 400 Meter Run

Bench Weight: Bodyweight
Time Cap: 10 Minutes


Instructions: The goal of this workout is to test both strength and speed. Choose a weight for the bench press that challenges you, but allows you to complete the reps with good form. Push yourself on the runs to maintain a fast pace throughout the workout.