What To Expect On Race Day
There are no surprises at Dragon. That’s not a coincidence — it’s a design choice.
You’ll know the distances. You’ll know the loads. You’ll know the order of the 12 workouts. You’ll know
what passes and what doesn’t.
The only question we leave unanswered is the one you came here to settle:
How you’ll perform when all of it lands at once.
STANDARD TIER
Dragon
The complete test. A balanced demand on every system you’ve trained.
You’ll run. You’ll lift. You’ll carry. You’ll move under fatigue. You’ll move when you don’t want to move.
Loads are scaled to your bodyweight, so the standard travels with you. A 60 kg athlete and a 100 kg athlete face the same relative challenge. The clock judges everyone equally.
| Workout | Women | Men |
|---|---|---|
| Run | 2 miles | 2 miles |
| Row | 2 miles | 2 miles |
| Bike | 5 miles | 5 miles |
| Stairmaster | 100 floors | 100 floors |
| Squat | 50% bodyweight | 75% bodyweight |
| Deadlift | 50% bodyweight | 75% bodyweight |
| Bench Press | 40% bodyweight | 60% bodyweight |
| Farmer's Carry | 50% BW for 1 min | 60% BW for 1 min |
| Sled Push | Sled +135 lb × 50m | Sled +180 lb × 50m |
| Pull-ups | 25 reps | 25 reps |
| Hard Mile* | 1/8 lap or 100 total | 1/8 lap or 100 total |
| Plank | 5 minutes | 5 minutes |
*Hard Mile: total reps of burpees + lunges + bearcrawl.
This is the entry point. It is not the easy version. It is the honest version.
ADVANCED TIER
Fire Dragon
Same 12 workouts. Heavier loads. Longer distances. Less recovery.
Fire Dragon isn’t Dragon with extra steps. It’s Dragon at the threshold — the version designed for athletes who’ve already proven they can finish, and want to find out what’s still left in the tank.
| Workout | Women | Men |
|---|---|---|
| Run | 4 miles | 4 miles |
| Row | 4 miles (6,437 m) | 4 miles (6,437 m) |
| Bike | 10 miles | 10 miles |
| Stairmaster | 200 floors | 200 floors |
| Squat | 80% bodyweight | 100% bodyweight |
| Deadlift | 80% bodyweight | 100% bodyweight |
| Bench Press | 60% bodyweight | 80% bodyweight |
| Farmer's Carry | 80% BW for 1 min | 100% BW for 1 min |
| Sled Push | Sled +180 lb × 50m | Sled +270 lb × 50m |
| Pull-ups | 50 reps | 50 reps |
| Hard Mile* | 1/4 lap or 200 total | 1/4 lap or 200 total |
| Plank | 10 minutes | 10 minutes |
*Hard Mile: total reps of burpees + lunges + bearcrawl.
If Dragon asks “can you do this?”, Fire Dragon asks “how much more can you do?”
PARTNER TIER
Dragon With Partner
Two athletes. One race. One score.
Some workouts you split. Some you share. Some, one of you carries while the other recovers — and a few minutes later, it switches.
Partnership isn’t a softening. Done badly, it’s a multiplier on every weakness. Done well, it’s the most rewarding way to race.
Pick your partner carefully. They will see you tired.
HARDEST TIER
Fire Dragon With Partner
Execute all the Fire Dragon activities in tandem with a partner.
The hardest race we run. Fire Dragon standards. Partner format. Every workout designed to expose any weakness in either athlete — or any gap between you.
This is for two people who’ve already raced Fire Dragon individually and want to find out what they’re capable of together.
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 two miles for everyone.
WORK CAPACITY
Timed under fatigue. We’re not measuring your fresh effort. We’re measuring what’s left after you’ve
already given.