What To Expect On Race Day
How you’ll perform when all of it lands at once.
STANDARD TIER
Dragon
- The following activities need to be completed in 4 hours or less.
- Each cardio event needs to be alternated with a strength workout.
- A workout once started must be finished before the next one starts.
- The Hard Mile needs to be the last event of the day.
| # | Exercise | Details / Load |
|---|---|---|
| 🔥 Section 1 — Dragon Endure | ||
| 1 | Run | 1 mile |
| 2 | Sled Push | 100 meters W150 lb M200 lb |
| — followed by — | ||
| 3 | Rowing | 1 mile |
| 4 | Sled Pull | 100 meters W150 lb M200 lb |
| — followed by — | ||
| 5 | Stairmaster | 100 floors |
| 6 | Pull-Ups | 25 reps |
| — followed by — | ||
| 7 | Run | 1 mile |
| 8 | Plank Ups | 50 reps |
| 💪 Section 2 — Dragon Forge | ||
| — Women — | ||
| W | 45 lb Barbell — 4 Sets | |
| Dead Lifts | 5 reps | |
| Bicep Curls | 4 reps | |
| Squats | 3 reps | |
| Shoulder Presses | 2 reps | |
| — Men — | ||
| M | Barbell — 4 Sets | |
| Dead Lifts | 10 reps | |
| Bicep Curls | 8 reps | |
| Squats | 6 reps | |
| Shoulder Presses | 4 reps | |
| — interspersed with — | ||
| Box Jumps + Box Push-Ups | 10 reps (Do four sets of each) |
|
| 🔥 Section 3 — Dragon Burn | ||
| 1 | Burpees | 200 meters |
| 2 | Lunges | 200 meters |
| 3 | Bear Crawl | 200 meters |
| 4 | Farmer's Carry | 200 meters W80 lb M100 lb |
ADVANCED TIER
Fire Dragon
Same 12 workouts. Heavier loads. Longer distances. Less recovery.
- The following activities need to be completed in 6 hours or less.
- Each cardio event needs to be alternated with a strength workout.
- The Hard Mile needs to be the last event of the day.
| Exercise | Details / Load |
|---|---|
| 🔥 Section 1 — Fire-Dragon Endure | |
| Run | 2 miles |
| Sled Push | 200 meters W150 lb M200 lb |
| — followed by — | |
| Rowing | 1 mile |
| Sled Pull | 200 meters W150 lb M200 lb |
| — followed by — | |
| Stairmaster | 200 floors |
| Pull-Ups | 50 reps |
| — followed by — | |
| Run | 2 miles |
| Plank Ups | 100 reps |
| 💪 Section 2 — Fire-Dragon Forge | |
| — Women — | |
| W 65 lb Barbell — 4 Sets | |
| Dead Lifts | 5 reps |
| Bicep Curls | 4 reps |
| Squats | 3 reps |
| Shoulder Presses | 2 reps |
| — Men — | |
| M Barbell — 4 Sets | |
| Dead Lifts | 20 reps |
| Bicep Curls | 16 reps |
| Squats | 12 reps |
| Shoulder Presses | 8 reps |
| — interspersed with — | |
| Box Jumps w/ Push-Ups | 4 sets of 20 reps |
| 🔥 Section 3 — Fire-Dragon Burn Mile | |
| Burpees | 400 meters |
| Lunges | 400 meters |
| Bear Crawl | 400 meters |
| Farmer's Carry | 400 meters W80 lb M100 lb |
*Hard Mile: total reps of burpees + lunges + bearcrawl.
If Dragon asks “can you do this?”, Fire Dragon asks “how much more can you do?”
Dragon With Partner
- Same volume as Dragon, split between two participants.
- Max time for partners to finish Dragon is 2 hours.
- Each individual must choose the workouts he/she is undertaking and finish it entirely by oneself.
- Hard Mile needs to be the last event of the day and can be done in any combination.
Fire Dragon With Partner
- Same volume as Fire Dragon, executed amongst the two individuals
- Max time for partners to finish Fire Dragon with Partner is 3 hours.
- Each participant must choose their workouts and complete them fully.
- The Hard Mile needs to be the last event of the day and can be done in any combination
- All other Dragon and Fire Dragon rules apply.
STANDARDS EXPLAINED
How The Standards Work
STRENGTH
Every lift is a percentage of your verified bodyweight. Heavier athletes lift heavier loads. Lighter athletes lift lighter loads. The challenge is the same.
ENDURANCE
Distances are fixed. The same set distances apply to everyone.
WORK CAPACITY
Timed under fatigue. We’re not measuring your fresh effort. We’re measuring what’s left after you’ve
already given.
already given.