3KO Race – Definitive Guide in 2024 – McGregor’s Notorious Fitness Competition

In the world of fitness showdowns, there’s a hotshot in town – the 3KO Race. In the past year, these kinds of fitness battles have blown up big time. Think of 3KO as a sibling to events like Hyrox and Spartan Deka, riding the wave of the latest trend in fitness: hybrid workouts mixing endurance and strength.


What is 3KO?

The 3KO Race is a competition featuring 12 exercises that mix power, strength, and endurance. The exercises include things like 1km run, 2km row, and 3km bike ride, as well as various strength and conditioning workouts like sled pushes, sandbag carries or burpee jumps. Completing the entire circuit typically takes 60 to 90 minutes.

Now, let’s get real and dive deep into what makes 3KO stand out. Picture yourself alongside the legendary Conor McGregor and a squad of badass competitors. It doesn’t matter if you’re a newbie looking to test the waters or a seasoned pro aiming to add another win to your collection – 3KO is your chance to push your limits and see what you’re made of in terms of power, strength, and endurance.

3KO Fitness Challenge

The 3KO Race is not your ordinary fitness competition. It’s a groundbreaking event that will push you to your limits and beyond. This one-of-a-kind race is all about making history, breaking records, and proving that you have what it takes to conquer it.

3KO Test of Three Dimensions

At the heart of the 3KO Race lies the McGregor FAST training philosophy, encompassing power, strength, and endurance. Each stage of this extraordinary competition is a blend of technical prowess and thrilling challenges, promising heaps of fun while keeping both your mind and body engaged.

As Conor McGregor himself puts it, “We hit the lab to create the ultimate fitness competition. Join us at 3KO and see what the hype is all about.”

3KO Connor McGregor
3KO Connor McGregor

3KO Event Format

The 3KO Race consists of 12 unique stages, meticulously designed to put your FAST athleticism to the test. To advance to the next stage, competitors must complete each grueling challenge successfully. Whether your goal is to claim the top spot or simply cross the finish line, 3KO is a race against the clock to see how swiftly you can conquer every movement. The duration of the event varies, lasting between 60 to 90 minutes, depending on your fitness level.

3KO Exercises

Here’s a breakdown of the exercises that await you at 3KO race:

  1. 1km AssaultRunner
  2. 100m Barrel toss
  3. 100m Overhead carry
  4. 100m Sandbag lunges
  5. 2km Assault Rower
  6. 100m DBall carry
  7. 100m Sandbag Squat ladder
  8. 100m Reverse bear crawl with sandbag
  9. 3km Assault Bike
  10. 100m Burpee Broad Jump
  11. 100m Sled Pull/Push
  12. 100m Suicide Run
3KO Exercise List
3KO 1km Assault Runner
1. 3KO 1km Assault Runner
3KO 100m barrel toss
2. 3KO 100m barrel toss
3KO 100m Overhead Carry
3. 3KO 100m Overhead Carry
3KO 100m Sandbag Lunges
4. 3KO 100m Sandbag Lunges
3KO 2km Assault Rower
5. 3KO 2km Assault Rower
3KO 100m Dball Shoulder Carry
6. 3KO 100m Dball Shoulder Carry
3KO 100m Sandbag Squat Ladder
7. 3KO 100m Sandbag Squat Ladder
3KO 100m Reverse Bear Crawl with sandbag drag
8. 3KO 100m Reverse Bear Crawl with sandbag drag
3KO 3km Assault Bike
9. 3KO 3km Assault Bike
3KO 100m Burpee Broad Jump
10. 3KO 100m Burpee Broad Jump
3KO 100m Sled Pull & Push
11. 3KO 100m Sled Pull & Push
100m Suicide Run
12. 100m Suicide Run

3KO Divisions

3KO offers five divisions to match your competitive level:

  • Open (Men and Women): Suitable for everyone, including beginners, with adjustable weight options.
  • Doubles Open (Men, Women, Mixed): Team up with a partner to tackle the event together.
  • Competitive (Men and Women): Recommended for those with intermediate fitness experience, featuring increased weights.
  • Doubles Competitive (Men, Women, Mixed): Pair up with a friend for a shared challenge.
  • Elite (Men and Women): For highly experienced racers and those with advanced training backgrounds, using the heaviest weights. Start with Competitive if you’re unsure.

3KO Equipment List

If you’re looking to train for your next 3KO race this is the equipment you’ll need:

3KO Event Prices

The cost of 3KO event is:

  • Singles $140
  • Doubles $230 ($115/ea)
  • Spectators $10

3KO Events Calendar

  • Los Angeles, CARegister
  • November 11, 2023
  • Location: Long Beach Convention Center
    • Address: 300 E Ocean Blvd, Long Beach, CA

  • Dallas, TXRegister
  • December 16, 2023
  • Location: Fort Worth Convention Center
    • Address: 1201 Throckmorton St, Fort Worth, TX 76102

  • Washington, D.CRegister
  • January 13, 2024
  • Location: Walter E Washington Convention Center
    • Address: 801 Mt Vernon Pl NW, Washington, DC 20001

  • Miami, FLRegister
  • March 20, 2024
  • Location: Miami Beach Convention Center
    • Address: 1901 Convention Ctr Dr, Miami Beach, FL 33139

The Trinity Knot – 3KO

What’s the inspiration behind the 3KO Race? It’s the Trinity Knot, a well-known Celtic symbol that signifies the unbreakable power of three interconnected elements. In the context of 3KO, these three elements represent the core zones of the McGregor FAST system: power, strength, and endurance.

For those competitors who manage to push themselves through all 12 stages and cross that finish line, there’s a special reward waiting for them—a 3KO Trinity Knot Medal, a symbol of their outstanding performance and unforgettable journey through this remarkable competition.

Intrigued? Ready to take on the 3KO Race and prove your mettle alongside Conor McGregor and fellow fitness enthusiasts? It’s time to step up, challenge yourself, and experience the most notorious fitness competition in the world.

3KO Competition FAQs

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