ROUTE56 banner

It’s not a workout.
It’s not a class.
It’s the Worlds First Hybrid-Fitness Interval Race!
DEKA® → HYROX® → ROUTE56.
Three standards. One epic season.

5.6 km  •  3 Blocks  •  4 Runs  •  1 Burning Clock

ROUTE56 patch Register Now

Stay Tuned!

We’re gearing up for the next ROUTE56 race — dropping early 2026 in a brand‑new location, but with the same brutal course that separates the driven from the defeated. The roar of the crowd, the grind of the Blocks, the chase against the clock — it’s all coming back, louder, faster, and harder than ever.

Check back often for updates, registration info, and the official date reveal.

This is your warning: tune up your engine, train like you mean it, and be ready when the lights go green. The countdown has already begun — and the pavement’s hungry for redemption.

What is ROUTE56?

ROUTE56 is a hybrid fitness race that blends running with brutal functional strength blocks. The entire event revolves around the number 56 – from the total distance of 5.6 km to the repetitions, meters and calories in each station. Expect three stations, four runs and one burning clock pushing you through the finish line. This is pain, pride and pace rolled into one.

The Course

Male athlete working hard Group training in action

Run 1 – 1,500 m

Get your legs moving and lungs burning right out of the gate.

Block 1 – “The Intake”

  • Tire Flip – 56 m (120 lb men / 85 lb women)
  • SkiErg – 56 calories
  • Sand Ball Squat Thrusters – 56 reps (40 lb men / 25 lb women)

Block 1 — The Intake

  • Tire Flip — 84 m • Men 120 lb / Women 85 lb
  • SkiErg — 56 cal
  • Sandball Squat Thruster — 56 reps • Men 50 lb / Women 30 lb

Block 1 — The Intake

  • Tire Flip — 56 m • Men 65 lb / Women 40 lb (weights optional)
  • SkiErg — 56 cal
  • Sandball Squat Thruster — 56 reps • Men 15 lb / Women 10 lb (weights optional)

Run 2 – 1,000 m

Hope you didn’t blow it all on the opener.

Block 2 – “The Clutch”

  • Sandbag Step‑Ups – 56 total (55 lb men / 33 lb women)
  • Spin Bike – 5 min 36 sec (medium resistance)
  • Sled Pull – 56 m (250 lb men / 150 lb women)

Block 2 — The Clutch

  • Sled Pull — Men 310 lb / Women 240 lb
  • Spin Bike — 5.6 minutes @ 80% Resistance
  • Sandbag Step‑ups — 56 reps (total) • Men 66 lb / Women 44 lb

Block 2 — The Clutch

  • Sled Pull — 50 lb (weights optional)
  • Spin Bike — 5.6 minutes @ 30% Resistance
  • Sandbag Step‑ups — 56 reps (total) • Men 22 lb / Women 10 lb (weights optional)

Run 3 – 1,000 m

One last sprint before the redline.

Block 3 – “The Redline”

  • Death Frogs – 56 m (2×25 lb dumbbells men / 2×15 lb dumbbells women)
  • Row – 56 calories
  • Power‑Fall Wall Balls – 56 reps (14 lb men / 10 lb women)

Block 3 — The Redline

  • Death Frogs — Men 35 lb each / Women 20 lb each
  • Rower — 56 cal
  • Power‑fall Wall Balls — Men 20 lb @ 10 ft / Women 14 lb @ 9 ft

Block 3 — The Redline

  • Death Frogs — Men 10 lb each / Women 5 lb each
  • Rower — 56 cal
  • Power‑fall Wall Balls — Men 6 lb @ 9 ft / Women 4 lb @ 8 ft

Final Run – 1,600 m

Leave nothing in the tank — sprint like hell and cross the line in a blaze of glory!

Course Layout

ROUTE56 course layout

Divisions

OPEN

Standard weights and distances. Suitable for competitive athletes and weekend warriors.

PRO

25% heavier weights for those looking to push the limits.

BEGINNER

Optional or scaled weights (up to a 50 lb sled) so you can build strength and confidence at your own pace. Perfect for newcomers to hybrid fitness.

Find Your Division

Take our quiz to discover which division suits you best.

Test Your Fitness

How many burpees can you do in one minute? Enter your number below to see our recommendation.

Which Block Will Test You?

Tap on a Block to reveal training tips and insights. See where you might need to focus your prep.

Block 1 – The Intake

Your core and grip will be taxed by the 56‑meter tire flip and squat thrusters. Pace yourself through the SkiErg to conserve energy for the sand ball thrusters.

Pro Tip: Focus on at‑home options like heavy book carries, burpees and jump squats if you don’t have tires or sand balls. Combining bodyweight thrusters with kettlebell swings will build the explosive strength you need.

Block 2 – The Clutch

The step‑ups and sled pull demand strong legs and lungs. Find a steady rhythm on the spin bike to keep your heart rate controlled before you power through the sled pull.

Pro Tip: Train with weighted backpack step‑ups on stairs or benches and swap the sled for resistance band drags. Try high‑rep bodyweight lunges and air squats to simulate the leg burn.

Block 3 – The Redline

This finale brings the dreaded Death Frogs, rowing, and Power‑Fall Wall Balls. Dig deep for those frogs, maintain smooth strokes on the rower, and train explosive for the fall wall balls!

Block 3 takes the longest to complete and really is a test of speed! You're gassed and you still have a lot to do in under 15 minutes. The smart move is to really make up as much time as possible on the Rower, because those wall balls take a hot minute!

Timing & Scoring

Your overall time consists of your run times plus three 15‑minute countdowns triggered upon entering each Block. Work fast: any time left on the countdown becomes your rest in the Pit Stop. Failure to finish a Block before its countdown expires results in a 2.5‑minute penalty, no rest period and an immediate return to the track for the next run. Your final score is your total race time minus the cumulative remaining countdown time when you cross the finish line.

Digital timer countdown
Gritty training environment

Prepare for the pain & power of ROUTE56.

Ready to race?

Registration is now open for the November 9 event at HIIT56. Secure your spot today—spaces are limited and divisions fill fast.