Forged Fitness Race

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 

Team Race

race workout standard with the repetitions split between partners as they wish but the partners must run next to each other during the runs

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 accommodation or orthopedic injuries

Below is a link to the Facebook event and in the discussion is a link to the exercises and movement standards. 
https://www.facebook.com/share/18dio6NtaH/?mibextid=wwXIfr