Event Description
This is a fitness race designed to challenge the whole body with running and full body strength training performed in a circuit style.
Workout Standard
Run 1.5 miles
Row 1000 meter for males 800 meter for females
50 Burpees
50 Lunges with dumbbells (35lbs, 25lbs)
50 Supine Windshield Wipers
200m Farmer's Carry (53lbs, 35lbs)
50 Wall Balls (20lbs, 14lbs) to 10 and 9 foot targets
50 Barbell Inverted Row
Echo Bike (1.25 miles for men, 1.0 miles for women)
Run 1.5 miles
Adaptive Standard
Run/Walk .75 miles
750 meter row
50 Burpees from 16” Box
50 Lunges w/o dumbbells
- 25 Step Ups onto 16 and 20" box with lower limb impairment
50 Windshield Wipers with knees bent
100m Farmer's Carry (35 and 24lbs)
50 Wall Balls (14, 10lbs) to 9 foot target
50 Barbell Inverted Row
1 mile Airdyne/Echo Bike
Run/Walk .75 miles
Sprint Standard
Run/Walk .75 miles
750 meter row
50 Burpees
50 Lunges with DBs (35, 25lbs)
50 Windshield Wipers
100m Farmer's Carry (35 and 24lbs)
50 Wall Balls (20, 14lbs)
50 Barbell Inverted Row
1 mile Airdyne/Echo Bike
Run/Walk 0.75 miles
No Run
1000 meter row males, 800 meter females
50 Burpees
50 Lunges with dumbbells (35, 25lbs)
50 Supine Windshield Wipers
200m Farmer's Carry (53, 35lbs)
50 Wall Balls (20, 14lbs) to 10 and 9 foot targets
50 Barbell Inverted Row
Echo Bike 1.25 miles males, 1.0 miles females
Divisions
Men: 35lbs DB in ea hand for lunges, 20lbs medicine ball for wall balls, and 53lbs KB for farmer's walk
Women: 25lbs DB in ea hand, 14lb medicine ball for wall balls, and 35lbs KB for farmer's walk
Adaptive: Run 0.75 miles, 750m Row, 1500m Bike, reduced ROM, standard weights for KB, 14lb MB for men, 10lbs for women
Sprint: Run 0.75 miles, 750 Row, 1500m Bike and workout with standard weights
Other: Please email race director for special accomodation or orthopedic injuries
