Sign up for the next race:
2nd Annual KC Ftness Challenge, October 7th
Athlete Experience
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. Most athletes will use 6 or more sets to complete deadlift and bench press depending on the race class and your conditioning.
Fun Race
Deadlift
50 reps
Weight: You Choose
Bench Press
50 reps
Weight: You Choose
Wall Ball
20 reps
Male: 14lb 9ft
Female: 10lb 8ft
Burpees
Male: 10
Female: 10
Row
1000m
Run
3km
Elite
Wall Ball
50 reps
Male: 20lb 9ft
Female: 14lb 8ft
Pull / Chin Ups
Male: 30
Female: 15
Row
2000m
Run
5km
Olympic
Wall Ball
60 reps
Male: 20lb 9ft
Female: 14lb 8ft
Pull / Chin Ups
Male: 40
Female: 20
Row
2500m
Run
5km
The Race
A Power Race is a time trial where athletes complete six events 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. Fun Race and Sprint athletes complete Burpees instead of pull ups.
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:
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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
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Anerobic Power
-
Functional Strenth
-
Aerobic Endurance
Body Movements
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Horizontal Push
-
Horizontal Pull
-
Vertical Push
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Vertical Pull
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Squat
-
Hip Hinge
-
Rotation
Energy Systems
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Phosphagen
-
Glycolytic (Anaerobic)
-
Oxidative (Aerobic)
Major Muscles
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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

"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"

"It was a blast and I cannot wait for the next one! There is a big future for Power Racing."
Vic T.
Spring Heritage Park Race

"I lost 5lbs in about a month preparing for the race. I had a great time!"
Rick H.
Spring Heritage Park Race

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