Forged Fitness Race

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 0.75 miles
750 meter row
50 Burpees from 16” Box
50 Lunges w/o dumbbells and HHA if needed
- 25 Step Ups on 16 and 20" box with lower limb impairment
50 Windshield Wipers with knees bent
100m Farmer's Carry (35 and 24lbs)
50 Wall Balls (20, 14lbs) to 9 foot target
50 Barbell Inverted Row
1 mile Airdyne/Echo Bike
Run/Walk 0.75 miles

Run 0.75 miles
750 meter row
50 Burpees
50 Lunges with dumbbells (35, 25lbs)
50 Supine Windshield Wipers
100m Farmer's Carry (53, 35lbs)
50 Wall Balls (20, 14lbs) to 10 and 9 foot targets
50 Barbell Inverted Row
1 mile Airdyne/Echo Bike
Run 0.75 miles

1.5 mile run together
1000 meter row males, 800 meter row 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
2000m Airdyne/Echo Bike
1.5 mile run