Sign up for the next race:
2nd Annual KC Ftness Challenge, October 7th

Establish Your Baseline
One of the most effective motivation tools in fitness is to document a baseline, start a targeted training program, and retest every 4-6 weeks to track progress. Experiencing continuous improvement feels so good and is incredibly motivating. The Power Race set of events is a comprehensive marker of total fitness and a perfect tool for setting your baseline and retesting. Here’s how to do it no matter what level of fitness you are currently at.
Start your Power Racing training by baselining each of the Power Race events. We will be resting between events and tailoring the weight used based on your current capabilities.
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Required Equipment
Olympic barbell
Full Size Plates
Wall ball (10lb, 14lb, or 20lb)
Rower
Pull-Up Bar (not required for Sprint Race)
Timer and Log
Deadlift
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Step1: Find Your Working Weight
If you rarely deadlift or are new to deadlifting use either 65lbs or 50% of your bodyweight. Be sure to use full size bumper weights so the bar is at the correct height off the floor. Full size plates have a consistent 450 mm (17.7 inches) diameter for all weight amounts (10, 25, 35, 45), the thickness varies rather than the diameter.
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If you are an experienced deadlifter select a weight that you could do 12-18 reps before hitting failure.
Pre-Test Weight Check: To test that the weight selected will work for you, load the bar, and do 10 reps. How did it feel? Evaluate how you feel
against the chart below and adjust the weight appropriately:
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Rest for 3-5 minutes
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Step 2: Complete the Baseline Test
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Start a timer, complete 50 reps, stop the timer
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Use proper form. Don’t drop or bounce the weight. While Power Racing is a race it’s not about rushed reps. Think “I’m doing 50 singles”. Speed in Power Racing comes from being able to do high rep sets with minimal rest periods.
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Take short breaks when you need them. You will likely use 4-8 sets to complete all 50 reps.
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Record the weight used and the time it took to complete 50 reps
Bench Press
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Step1: Find Your Working Weight
If you rarely bench press or are new to bench press use either just the bar (45lbs) or 40% of your bodyweight.
If you are an experienced bencher select a weight that you could do 12-18 reps before hitting failure.
Pre-Test Weight Check: To test that the weight selected will work for you, load the bar, and do 10 reps. How did it feel? Evaluate how you feel against the chart below and adjust the weight appropriately:
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Rest for 3-5 minutes
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Step 2: Complete the Baseline Test
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Start a timer, complete 50 reps, stop the timer
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Use proper form. Don’t bounce the weight off your chest and extend your arms fully on each rep. While Power Racing is a race it’s not about rushed reps. Think “I’m doing 50 singles”. Speed in Power Racing comes from being able to do high rep sets with minimal rest periods.
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Take short breaks when you need them. You will likely use 4-8 sets to complete all 50 reps.
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Record the weight used and the time it took to complete 50 reps
Wall Ball Squat Toss
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Step 1: Pre-Test Ball Weight Check
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Females: Try completing 5 reps with 14lb ball. If you can’t throw the ball to 8ft consistently use the 10lb ball for your test.
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Males: Try completing 5 reps with 20lb ball. If you can’t throw the ball to 9ft consistently use the 14lb ball.
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Rest for 3-5 minutes
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Step 2: The Baseline Test
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Start a timer, complete 25 reps as quickly as you can, stop the timer
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Use proper form. Catch the ball on each rep and complete a full squat before throwing.
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Take short breaks when you need them. Use as many sets as needed to complete all 25 reps.
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Record the ball weight used and the time it took to complete 25 reps
Burpees
If you are training for Standard, Elite, or Olympic skip burpees. Click here to see the race standards for each class.
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Step 1: The Baseline Test
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Start a Timer, complete 10 burpees, stop the timer
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Record your time
Pull-Ups
If you are training for Sprint or Fun Race skip pull ups. Click here to see the race standards for each class.
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Step 1: The Baseline Test
Select the reps to complete based on the class you plan to compete in
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Start a timer, complete the number of reps from the table above, stop the timer
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Use as many sets as needed. Even if you can only do 3-5 reps per set you can Power Race. 5 sets of 4 gets you to the Standard level.
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Record your reps and time
Row
Step 1: The Baseline Test
Select the distance to complete based on the class you plan to compete in
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Record your total time and your 500m pace.
Run
Step 1: The Baseline Test
Select the distance to complete based on the class you plan to compete in
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Record your time
At the end of the baseline test you will have a spreadsheet that looks like the example below. You can download or print this template here. Retest again following this same format in 4-6 weeks. If your training program is working, you will see all of the times drop with each test.
Outcome | Adjustment |
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Outcome | Adjustment |
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Class | Male Reps | Female Reps |
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Class | Distance |
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Class | Distance |
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