Strength &
Endurance

A single outdoor race

Weight Lifter

The Events

Race Classes

Race options from fun to extreme

* Deadlift and bench press weight is scaled to your bodyweight. Find your working weight

Power Racing is a multi-set challenge.
The number of reps and weight used will be much more than you can do in a single set. For example, in the Standard Class many male athletes will do 4 sets of 5 pull/chin-ups with short rest periods. Bench and DL often require 6 or more sets depending on your conditioning.

Fun Race

 Deadlift

50 reps

Weight: You Choose

 Bench Press

50 reps

Weight: You Choose

Wall Ball

30 reps

Male: 14lb 9ft

Female: 10lb 8ft

Pull / Chin Ups

Male: n/a

Female: n/a

Row

1000m

Run

3km

Sprint

* Deadlift

50 reps

Weight: Moderate

Bench Press

50 reps

Weight: Moderate

Wall Ball

30 reps

Male: 20lb 9ft

Female: 14lb 8ft

Pull / Chin Ups

Male: n/a

Female: n/a

Row

1000m

Run

3km

Standard

Deadlift

50 reps

Weight: Heavy

Bench Press

50 reps

Weight: Heavy

Wall Ball

40 reps

Male: 20lb 9ft

Female: 14lb 8ft

Pull / Chin Ups

Male: 20
Female: 7

Row

1500m

Run

3km

Elite

Deadlift

50 reps

Weight: Very Heavy

Bench Press

50 reps

Weight: Very Heavy

Wall Ball

50 reps

Male: 20lb 9ft

Female: 14lb 8ft

Pull / Chin Ups

Male: 30

Female: 15

Row

2000m

Run

5km

Olympic

 Deadlift

50 reps

Weight: Very Heavy+

* Bench Press

50 reps

Weight: Very Heavy+

Wall Ball

60 reps

Male: 20lb 9ft

Female: 14lb 8ft

Pull / Chin Ups

Male: 40

Female: 20

Row

3000m

Run

8km

The Race 

A Power Race is a time trial where athletes complete six events (five events in Sprint Class as pull ups are skipped) in succession with a running clock from the first deadlift rep to the completion of their run without rests. 

 

Anerobic Power: Deadlift, Bench Press

The weight used in the anerobic power phase is scaled to your bodyweight using an algorithm that allows athletes of all sizes to compete competitively. The weight is far more than you will be able to do in a single set. Most athletes do between 5 and 15 sets completing 4-10 reps in each set. The stronger you are the more reps you will be able to do per set and the shorter your rest periods will be.

Functional Strength: Wall Ball Squats, Pull Ups

The functional strength exercises are compound body movements that use the athletes body weight. Wall Ball uses the same ball weight and throw height for all athletes. Pull ups can be either over-hand or under-hand "chin-ups". Strict form is required with no momentum kipping.

Aerobic Endurance: Row, Run

The race concludes with the Power Racing version a "duathlon" of Row and Run. Run and Row distances scale from short (Sprint) to long (Olympic)

Competition

Athletes are ranked by their total elapsed time across the entire race in each race class with the fastest time winning.

The recognized winners:

  • Overall male and female race class winners (1st, 2nd, 3rd)

  • Age Group male and female winners in each race class (1st, 2nd)

One Race, 
Complete Fitness

Power Racing is designed to test every muscle in the body using all of the core body movements and all three of the body's energy systems.  

Exercise Types

  • Anerobic Power

  • Functional Strenth

  • Aerobic Endurance

Body Movements

  • Horizontal Push

  • Horizontal Pull

  • Vertical Push

  • Vertical Pull

  • Squat

  • Hip Hinge

  • Rotation

Energy Systems

  • Phosphagen

  • Glycolytic (Anaerobic)

  • Oxidative (Aerobic)

Major Muscles 

  • Deltoid

  • Pectoral

  • Quadriceps

  • Hip Abductor

  • Hamstrings

  • Gluteus Maximus

  • Trapezius

  • Triceps

  • Gastrocnemius

  • Latissimus Dorsi

  • Abdominals

  • Biceps 

Event
Movement
Time Under Tension (per set)
Total Duration
Exercise Type
Energy System
Muscles
Deadlift
Hip Hinge
5-20 seconds
3-12 minutes
Anerobic Power
Phosphagen
Hamstrings, Glutes, Latissimus Dorsi, Hip Abductor, Abdominals, Trapezius
Bench Press
Horizontal Push
5-20 seconds
3-12 minutes
Anerobic Power
Phosphagen
Pectoral, Triceps, Deltoid
Wall Ball Squat
Squat &
30-120 seconds
3-15 minutes
Functional Strength
Glycolytic
Quadriceps, Gluteus Maximus, Deltoid, Hamstrings, Hip Abductor, Abdominals
Pull Ups
Vertical Pull
5-20 seconds
3-12 minutes
Functional Strength
Phosphagen
Latissimus Dorsi, Biceps 
Row
Horizontal Pull
7-20 minutes
7-20 minutes
Cardiovascular Endurance
Oxidative
Latissimus Dorsi, Hip Abductor, Biceps, Quadriceps, Gluteus Maximus
Run
Gait
20–35 minutes
20–35 minutes
Cardiovascular Endurance
Oxidative
Quadriceps, Gastrocnemius, Hamstrings,

Athlete Experience

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"Loved it all! I'm so glad you executed this idea and did it so, so well. It was a blast."

Jesse K.
NASM Personal Trainer, Author "Make Fitness a Priority"

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"It was a blast and I cannot wait for the next one! There is a big future for Power Racing." 

Vic T.
Power 5K, Heritage Park Race

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"I lost 5lbs in about a month preparing for the race. I had a great time!"

Rick H. 

Power 5k, Heritage Park Race

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“It was a lot of fun! I  100% gained upper body mass training for the race. When's the next one?”

Brandon B.
Power 5k, Heritage Park Race

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Healthy Kansas City Podcast

Power Racing founder, Dan Zimmerman, joined Dr. Tim Cummings for Episode 40 of the Healthy Kansas City podcast. They discuss the importance of resistance training in overall health and your next heathy addiction, Power Racing.

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