What To Expect On Race Day
How you’ll perform when all of it lands at once.
The Dragon Circuit
Cardio. Strength. Functional. One final Hard Mile.
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.
01RunCARDIO
2K
02BikeCARDIO
5K
03RowingCARDIO
2K
04StairmasterCARDIO
100 floors
05SquatsSTRENGTH
50% Bodyweight
06DeadliftSTRENGTH
50% Bodyweight
07Bench PressSTRENGTH
50% Bodyweight
08Farmer's WalkSTRENGTH
50% Bodyweight
09Pull UpsFUNCTIONAL
25
10PlankFUNCTIONAL
5 minutes
11Sled PushFUNCTIONAL
150 Pounds · 50 Meters
12Hard MileFUNCTIONAL
200m Burpees · 200m Lunges · 200m Bear Crawl · 200m Run
| # | Category | Activity | Volume |
|---|---|---|---|
| 1 | Cardio | Run | 2K |
| 2 | Cardio | Bike | 5K |
| 3 | Cardio | Rowing | 2K |
| 4 | Cardio | Stairmaster | 100 floors |
| 5 | Strength | Squats | 50% Bodyweight |
| 6 | Strength | Deadlift | 50% Bodyweight |
| 7 | Strength | Bench Press | 50% Bodyweight |
| 8 | Strength | Farmer's Walk | 50% Bodyweight |
| 9 | Functional | Pull Ups | 25 |
| 10 | Functional | Plank | 5 minutes |
| 11 | Functional | Sled Push | 150 lb × 50 m or 150 pounds × 50 meters |
| 12 | Functional | Hard Mile | 200 meters each: burpees, lunges, bear crawl, and run. |
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.
01RunCARDIO
5K
02BikeCARDIO
10K
03RowingCARDIO
5K
04StairmasterCARDIO
200 floors
05SquatsSTRENGTH
100% Bodyweight
06DeadliftSTRENGTH
100% Bodyweight
07Bench PressSTRENGTH
100% Bodyweight
08Farmer's WalkSTRENGTH
100% Bodyweight
09Pull UpsFUNCTIONAL
50
10PlankFUNCTIONAL
10 minutes
11Sled PushFUNCTIONAL
250 Pounds · 50 Meters
12Hard MileFUNCTIONAL
400m Burpees · 400m Lunges · 400m Bear Crawl · 400m Run
| # | Category | Activity | Volume |
|---|---|---|---|
| 1 | Cardio | Run | 5K |
| 2 | Cardio | Bike | 10K |
| 3 | Cardio | Rowing | 5K |
| 4 | Cardio | Stairmaster | 200 floors |
| 5 | Strength | Squats | 100% Bodyweight |
| 6 | Strength | Deadlift | 100% Bodyweight |
| 7 | Strength | Bench Press | 100% Bodyweight |
| 8 | Strength | Farmer's Walk | 100% Bodyweight |
| 9 | Functional | Pull Ups | 50 |
| 10 | Functional | Plank | 10 minutes |
| 11 | Functional | Sled Push | 250 Pounds, 50 Meter |
| 12 | Functional | Hard Mile | 400 Meter each of Burpees, Lunges, Bear Crawl, Run |
*Hard Mile: total reps of burpees + lunges + bearcrawl.
If Dragon asks “can you do this?”, Fire Dragon asks “how much more can you do?”
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.