What You’ll Face — 12 Workouts
The standard is published. The work is honest. The clock is impartial.
Run
Distance under load. Pace under pressure.
Row
Whole-body engine work. No coasting.
Bike
Power output that doesn't quit at mile six.
Stairmaster
Vertical work where excuses don't help.
Squats
Volume below depth. Form under fatigue.
Deadlift
The honest one. You either pick it up or you don't.
Bench Press
Pressing strength when shoulders are smoked.
Farmer's Carry
The grip lie-detector.
Sled Push
Raw output. No skill, just commitment.
Pull-Ups
Bodyweight strength after everything else.
Plank
The closer. Hold when nothing wants to.
Hard Mile
Burpees, lunges, bear crawl. The grinder.
Why Dragon
Most endurance events are unidimensional.
They focus either on cardio or strength — rarely both.
Yes, VO2 max is important. So is muscle mass. So is ligament and tendon strength.
Dragon tests all, so you train all. It is that simple.
Dragon trains and tests holistically. For today — to look great and be prepared for life. And for the
years ahead.
MUSCLE IS THE LONGEVITY ORGAN:
- A sink for extra glucose
- Increases basal metabolic rate
- Minimises falls and improves mobility in later years
So — are you building any? Why not?
Dragon solves for it by helping you train cardiovascular strength while you build muscle mass. Then you get tested.
Upcoming Events
Choose Your
Race
Two solo tiers. Two partner tiers. Same 12 workouts. Different standards.
DRAGON
The complete test. Strength, endurance, and capacity across every system. The entry point — and not the easy version.
FIRE DRAGON
Same 12 workouts. Heavier loads, longer distances, less recovery. For athletes who already know they’re strong and want to find the edge.
DRAGON WITH PARTNER
Two athletes. One score. Where teamwork becomes a measurable skill.
FIRE DRAGON WITH PARTNER
Execute all the Fire Dragon activities in tandem with a partner. The hardest tier we run.
The Long Game
Race day is the snapshot.
Training is the photograph that develops over years.
The same things that get you across a Dragon finish line — VO2 max, lean mass, joint range, the discipline to do hard things on a Tuesday — are the same things that decide how you’ll feel at sixty. Seventy. Eighty.
Dragon isn’t here to make you fitter for one Saturday in May.
Dragon is here to make you fitter for the next forty Mays.
Upcoming Races
Two on the calendar. More to come.
| Race | Month | Status |
|---|---|---|
| Dragon | May 2026 | Registration Closed |
| Dragon | December 2026 | Registration Open |