The Ron Strong Workout is as follows...
In teams of 2 (or more for the 'for fun' division) for time:
*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
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.