Iron Dash @ Strength Haven
About This Competition
Iron Dash is Strength Haven’s first ever fitness race — a blend of running and fitness stations inspired by HYROX. Whether you’re chasing the podium or just here for the rush, there’s a place for you on the starting line.
Grab a partner (m/m, f/f, m/f) and choose your category:
Pro/Open Division - $75/team Prizes for top 3 Teams
Foundational Division - $50/team For fun
Save on registration before 8/18 Event shirt if registered before 9/25
Athlete Check In & Warm Up: 7:30am
First Heat: 9am
On Site Sponsors: ProMotion Performance Therapy (assessments and soft tissue work), New Haven Chiropractic & Sports Rehabilitation (soft tissue work), Steam City Sauna (contrast therapy - sauna & cold plunge)
Additional Sponsors: LMNT, FitAid
Source: Competition Corner
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Workouts
***All work except for the runs may be divided between partners as desired.
1500m Row
800m Run
100 Burpee to Plate (height of choice)
80 Forward Lunges (weight of choice)
800m Run
200m Farmer Carry (30/15)
80 Box Jump (12/45lb plate)
800m Run
100 Abmat Sit Ups
80 WB Shots (weight of choice)
Run to finish line
***All work except for the runs may be divided between partners as desired.
2000m Row
1000m Run
100 Burpee to Plate (25lb plate)
80 Forward Lunges (50/35)
1000m Run
200m Farmer Carry (44/26)
80 Box Jump (20/15)
1000m Run
100 Abmat Sit Ups
80 WB Shots (10/8)
Run to finish line
***All work except for the runs may be divided between partners as desired.
2000m Row
1000m Run
100 Burpee to Plate (25lb plate)
80 Forward Lunges (65/45)
1000m Run
200m Farmer Carry (70/53)
80 Box Jump (24/20)
1000m Run
100 Abmat Sit Ups
80 WB Shots (20/14)
Run to finish line
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Event Details
Closes: Oct 17, 2025
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