The Competition

Registration is now closed. Please visit the check-in table if you would like to sign up day of.

Several have reported not receiving email communication regarding the event. Emails regarding event details were sent out on 6/10 and 6/11 to all registered participants with accutrate email addresses listed. Please check your spam folder in case the emails were marked as spam.

If you still find that you haven't received an email, you can find a summary of the communications here:


The Ron Strong Workout is an annual event open to the public done in memory of Ron Nieto: a selfless citizen of Tallahassee, FL who battled a long, hard fought battle with cancer. Ron was a father, husband, brother, son, and a friend to many. He was also an avid triathlete, veteran of the United States Air Force, and a proud alum of Florida State University.

100% of the event proceeds will go directly to the Ron Strong Foundation which supports cancer treatments and research with an emphasis on supporting charitable organizations benefitting individuals residing in the Big bend area and North Florida. 

Visit to learn more about Ron, his story, his foundation or to donate. 

Date: 12 June,2021
Time: 09:00 am - 12:00 pm
Location: Maclay High Football Field 3737 N Meridian Rd, Tallahassee, Florida, United States

Divisions & Movements

The Ron Strong Workout is as follows...

In teams of 2 (or more for the 'for fun' division) for time: 

5k Run
5k Bike
5k Row 

*In order to switch, the resting partner must first complete a penalty set of 10 reps of...

Burpee over the rower during 5k Row
Box Jumps 24/20" for 5k Bike
Pushups for 5k Run

*The bike portion will be completed on a Rogue Echo bike and the row portion will be completed on a Concept 2 rower


Competitive Division:
This division is teams of 2 ONLY where the workout will be completed as prescribed. Athletes should be able to Row, Run, Bike, Box Jump 24/20 inches for reps, Chest to Ground Pushups for reps, and Burpee + Jump over a rower for reps.

For Fun Division:
This division is for ANYONE looking to complete Ron Strong. Participants should be able to Row, Run/walk, Bike, pushup from the knee, and step onto a box. This division is also allowed to have teams of 4!

Free Agent Division:
Can't find a partner and still want to complete Ron Strong? Sign up for this division and we'll find you a partner on the DAY OF THE EVENT.

Registration prior to June 5th ensures a t-shirt. Registration will officially close on Friday, June 11th. Heat information will be sent via email on June 9th. This is an outdoor event so please plan accordingly. The event is free for spectators.

Event Sponsors


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