Push pull 5k
PushPull5K is the hybrid program that bridges the gap between strength and endurance, helping you build muscle, get strong, and run faster while developing a resilient, powerful physique through strategic running and strength workouts Build muscle, get strong & run faster.
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Build Strength and muscle
Build strength through focused work on the squat (1x/week), bench press (3x/week), and deadlift (1x/week)
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Build an aerobic engine
We break away from the classic "cardio kills gains" myth that keeps most lifters struggling to walk up a flight of stairs.
You'll build a powerful aerobic engine through strategic running sessions (3x/week) while maintaining and growing your strength.
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Longevity
PP5K prioritizes longevity. Program hopping kills results, and single-focus programs like powerlifting or marathon training create burnout while improving one quality at the expense of another. PP5K is designed for years of continuous progress without compromise.
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We coach you Train
No more guessing your way through workouts or wondering if you're making progress. We provide the expert coaching, structured programming, and guidance—you bring the effort and consistency. Every session is planned, every progression is intentional, and every week builds toward your strongest, fastest self. Your job is simple: show up and execute the plan. And if you need a form check or have question all you’ve got to do is send us a message via the app.
Here's what you get when you join:
✓ HD video demonstrations for every exercise
✓ Detailed written descriptions with complete movement breakdowns
✓ Clear weight selection and weekly progression guidance
✓ Multiple modifications for any experience level or equipment
✓ Diverse training tools and protocols - A balanced approach using barbells, kettlebells, dumbbells, bodyweight, bands, and plyometric
Strength, Endurance and Hypertrophy
What people are saying
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Emma Greenstein
Chris didn’t just dramatically improve all my lifts from my CrossFit background; he transformed my mindset, helped me discover my potential, and gave me the confidence of a true athlete—if you’re serious about any athletic endeavor, he is your guy.
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Amelia Taylor
Beyond the incredible strength gains, Chris gave me the confidence and mindset to achieve what once seemed impossible, like hitting an 3x bodyweight deadlift, while tailoring everything to fit my unpredictable medical student schedule.
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Andrea Gunning
Chris has helped me see incredible strength gains and body changes while navigating a hip impingement, proving that his honest, respectful approach and flexible programming create sustainable results that honor both my goals and my body
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Sean Lee
Went from constantly injured and fatigued to stronger and injury-free than ever. His expertise in working around my injury history while targeting weaknesses and strengths has been life-changing—I finally have confidence that I'm training effectively
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Margie Kuchinski
Chris helped me come up with a game plan that got me to the start line feeling confident despite my less than ideal training block. I ended up running a personal best. Training w/ Chris is one of the best investments I’ve ever made.
Whats in the app
Simple, User-Friendly Experience
Access your complete program through our intuitive app featuring HD video demonstrations, detailed exercise descriptions, and weekly progress tracking—everything you need to execute your training flawlessly, right at your fingertips.
Track & Log Your Workouts
Monitor your progress with complete flexibility—log results in whatever format works for you, whether lbs or kgs, simple numbers or detailed notes. The exercise history feature shows your complete progression timeline for every movement, helping you plan smart progressions and celebrate how far you've come from week to week and month to month.
Meeting You Where You're At
Most programs lack adaptability—it's either take it or leave it. We solved that.
Every exercise includes multiple options so you can choose based on your goals, equipment, experience level, and injury history. This agile approach within our structured framework means one program works for athletes worldwide, regardless of their background or limitations.
No more being stuck with movements that don't fit your situation.
Community & Accountability
Access to a private community of athletes where you can share progress, get motivation, ask questions, and connect with others on the same journey. Include weekly check-ins, progress celebrations, and peer support to keep you accountable and engaged throughout your training.
What people are saying
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![]()
Emma Greenstein
Chris didn’t just dramatically improve all my lifts from my CrossFit background; he transformed my mindset, helped me discover my potential, and gave me the confidence of a true athlete—if you’re serious about any athletic endeavor, he is your guy.
-
![]()
Amelia Taylor
Beyond the incredible strength gains, Chris gave me the confidence and mindset to achieve what once seemed impossible, like hitting an 3x bodyweight deadlift, while tailoring everything to fit my unpredictable medical student schedule.
-
![]()
Andrea Gunning
Chris has helped me see incredible strength gains and body changes while navigating a hip impingement, proving that his honest, respectful approach and flexible programming create sustainable results that honor both my goals and my body
-
![]()
Sean Lee
Went from constantly injured and fatigued to stronger and injury-free than ever. His expertise in working around my injury history while targeting weaknesses and strengths has been life-changing—I finally have confidence that I'm training effectively
-
![]()
Margie Kuchinski
Chris helped me come up with a game plan that got me to the start line feeling confident despite my less than ideal training block. I ended up running a personal best. Training w/ Chris is one of the best investments I’ve ever made.
What happens next.
Within a few hours of you placing your order, our team will create an account for you and you will receive instructions on how to download the app and login to your account. The program will already be loaded onto your account and you'll be able to get started right away!
✺ Frequently asked questions ✺
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Ideal for anyone looking for a well rounded strength and conditioning program.
PushPull5K is designed for both serious competitors and fitness enthusiasts who want to excel. While this program accommodates all strength and fitness levels, we highly encourage participants to already have some confidence with the barbell and familiarity with the gym environment.
Whether you're preparing for competition or simply committed to becoming your strongest self, this program will challenge and transform you. With proper dedication and consistency, PushPull5K will take your strength and endurance to new heights.
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This program works perfectly in CrossFit boxes, commercial gyms, well-equipped garage setups, or boutique fitness facilities.
Essential Equipment:
Barbell and plates
Squat rack
Bench (adjustable preferred)
Kettlebells and Dumbbells
Basic cardio equipment (treadmill, bike, or outdoor space for running).
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Real coaches. Real answers. Zero robots.
You'll never get stuck talking to an AI chatbot or automated response system. Every question gets reviewed by an actual human coach who understands the program and your training needs.
Response Time - Allow up to 24 hours for responses to questions about upcoming training sessions, program modifications, or general guidance. We prioritize thoughtful, accurate answers over instant replies.
Form Checks Available - Want feedback on your technique? Simply upload your training videos through the app and request a form check. Our coaches will review your movement patterns and provide specific, actionable feedback to help you lift safer and stronger.
Real Support from Real Coaches - No generic responses, no copy-paste answers. Just experienced professionals who are invested in your success and ready to help you get the most out of your training.
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On average about 60-90 minutes.
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Within a few hours of you placing your order, our team will create an account for you and you will receive instructions on how to download the app and login to your account. The program will already be loaded onto your account and you'll be able to get started right away!
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No minimum length terms or contracts! If you wish you cancel your subscription at any time you can simply message us in the app and we'll take care of it for you!
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Subscriptions auto-renew each month so that you don't have to purchase the next phase every time one is coming to an end, and instead you simply get the new program uploaded straight to your account! Of course, you can cancel any time so if at any point you're not interested in continuing on, you can simply message us through the app and we will take care of cancelling your subscription!
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PushPull5K is designed for both serious competitors and fitness enthusiasts who want to excel. While this program accommodates all strength and fitness levels, we highly encourage participants to already have some confidence with the barbell and familiarity with the gym environment.