FITNESS RACE WORKOUTS: 6 PARTNER AND INDIVIDUAL WORKOUT OPTIONS

Apr 3

Understanding the Demands of Fitness Race Training

Fitness races are an exciting blend of functional strength, muscular endurance, and sustained aerobic output—all packed into one intense, repeatable race format. Unlike traditional gym workouts or obstacle courses, fitness races challenge athletes to maintain high effort across multiple stations and long distances, all while managing fatigue, transitions, and mental pacing.

Success in these events depends on:

Aerobic capacity – to handle repeated bouts of running and high-rep movements
Muscular endurance – especially in the legs, core, and grip
Functional strength – for sled work, carries, lunges, and more
Pacing strategy – to stay consistent without redlining too early
Mental grit – to push through discomfort over 60+ minutes of effort

The workouts in this article are designed to reflect these key demands—offering both individual and partner training sessions that simulate the race environment, build your engine, and prepare you for the unique challenge of fitness race events.

Partner Fitness Race Workouts

Partner WOD 1: "Push. Pull. Burn."

2-3 rounds For Time:

1000m SkiErg (alt every 250m)
100m Farmers Carry (50m each)
100 Burpee Broad Jumps (5-10 alternating)
20 Sled Pushes (moderate, 10 each)
40m Walking Lunges (with DBs or BW)
1000m Run together to finish

Partner WOD 2: "Lunge, Launch, Repeat"

AMRAP 30-60min:

400m Run together
20 Burpees (10 each)
100m Farmers Carry (pass DBs every 25m)
20 Sled Pulls (light load, short drag)
40m Walking Lunges (can go unbroken together)
20 Cal SkiErg (alt 10/10)

Score = total rounds completed

Partner WOD 3: "Engine Building"

3 Rounds for Time:

20 Cal SkiErg (alt every 5–10 cals)
40 Burpee Broad Jumps (2-5 alternating)
20 Sled Push/Pull (push/pull length is one rep - moderate load)
200m Farmers Carry (switch every 25–50m)
80m Walking Lunges (DBs optional)

Partner WOD 4: "Leg Day’s Revenge"

3-4 rounds For Time:

1000m SkiErg (alt every 125m)
30 Sled Push & Pull Combo (push 10m, pull 10m)
100m Farmers Carry
30 Burpees (alt 5s)
60m Walking Lunges (weighted)

Partner WOD 5: "Grip ‘n Grind"

2-4 rounds For Time: (alternate work for each partner..both do each exercise)

20 Burpee Broad Jumps
40m Walking Lunges
10 Sled Pushes (each)
100m Farmers Carry
20 Cal SkiErg
400m Run

Partner WOD 6: "Sufferfest Relay"

Relay Format – each partner completes 1 full round while the other rests. 5 Rounds Each:

500m SkiErg
10 Burpees
20m Walking Lunges (DBs or BW)
100m Farmers Carry
10 Sled Pushes (light to moderate)

Individual Fitness Race Workouts

WOD 1: "Full Send"

4-6 Rounds for Time:

1000m SkiErg
20 Burpee Broad Jumps
20m Walking Lunges (weighted or BW)
100m Farmers Carry
20m Sled Push

WOD 2: "Grip & Go"

2 rounds For Time:

500m SkiErg
40m Walking Lunges (weighted)
100m Farmers Carry
20 Sled Pulls
30 Burpees
500m SkiErg
20m Sled Push
400m Run

WOD 3: "The Long Haul"

Chipper – For Time:

1000m Run
1000m SkiErg
20 Burpees
1000m Run
60m Walking Lunges
1000m Run
20m Sled Push
20m Sled Pull
**10 rounds of push/pull
200m Farmers Carry
1000m Run

WOD 4: "The Sledder"

5 Rounds for Time:

10 Burpee Broad Jumps
20m Sled Push
20m Walking Lunges
15 Cal SkiErg
50m Farmers Carry

WOD 5: "Lunges for Days"

AMRAP 25-60min:

40m Walking Lunges
10 Burpees
20 Cal SkiErg
100m Farmers Carry
2 Sled Pushes (10m each)

WOD 6: "Everything Hurts"