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 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