Welcome to The 1776 Workout: Declare Your Independence from Weakness. This is a Fourth of July training tribute inspired by the grit, sacrifice, and rebellion of the American Revolution. These liberty-forging circuits are built to test your endurance, strength, and willpower—echoing the spirit of those who stood their ground at Lexington, crossed the Delaware, and fought for a nation’s freedom.
Table of Contents
Introduction
Happy Independence Day!
On July 4th, 1776, a group of rebels stood up to the world’s most powerful empire and signed their names to a revolution. They didn’t wait for permission. They didn’t ask if it would be hard. They committed—fully, fiercely, and forever.
A Revolutionary Challenge Before the Fireworks
These workouts are about more than just reps and sets — today, we channel the same fearless spirit as the founding fathers. These circuits are about declaring independence from apathy, weakness, and excuses. They’re about rising up against the inner tyranny that tells you to settle for less than your best.
To my US followers: wishing you a happy 4th of July. But remember — put the fireworks, the barbecue, and the cold drinks on hold until you fire off one of these workouts. Time for an inner revolution, act like it’s 1776. 💪🔥
Give me Liberty or give me Death!!
Patrick Henry
About the 1776 Circuits
Structure & Format
The circuits follow a Hyrox-inspired hybrid format, blending strength and endurance in a continuous flow. Have a read through and choose whichever circuit resonates most with you. Expect a mix of repetitions (reps), time-based challenges (AMRAP or EMOM), and distance-based movements (runs, rows, or carries). Whether you choose the 1,776 rep total challenge or the “Spirit of ’76” AMRAP, each workout is structured to keep you moving under fatigue.
Equipment Needed
The workouts can be adapted to any setting, but you’ll get the most from them with access to:
- Kettlebells or dumbbells (for swings, carries, presses).
- Pull-up bar or rings.
- Box or step (for jumps or step-ups).
- Rowing machine, assault bike, or ski erg (for cardio elements).
- Bodyweight space (for squats, lunges, burpees, push-ups).
Choose weights that feel challenging but realistic, especially given the high-volume, endurance-focused nature of these circuits. You should be able to maintain good form under fatigue without completely burning out early. Aim for a load that pushes you, but still allows you to move consistently and finish strong — think 70–80% of what you’d normally use for short, heavy sets.
Modify where necessary for minimal-equipment or home setups.
Benefits
- Build full-body functional strength and muscular endurance.
- Improve cardiovascular capacity and overall work capacity.
- Enhance explosive power and steady pacing under fatigue.
- Develop mental toughness and resilience through high-volume, high-intensity challenges.
- Strengthen aerobic and anaerobic systems for balanced conditioning.
Warmup
1776 Rep Challenge
Explanation
A tribute to the spirit of 1776, this challenge pushes your body and mind to new limits. Your mission: accumulate 1,776 total reps across a series of movements.
You’ll complete all reps in order, moving from one movement to the next without skipping ahead. Distance-based elements (like runs, rows, and bikes) keep your heart rate high, while high-rep strength and core exercises build resilience and mental grit.
Circuit 1:
- Run: x 400m.
- Push Ups: x 100 reps.
- Row: x 200m reps.
- Sit Ups: x 100 reps.
- Skierg: x 200m.
- Lunges: x 100 reps (50 each side).
- Assault Bike: x 200m.
- Single Arm DB Press: x 100 reps (50 each side).
- KB Swings: x 100 reps.
- Burpees: x 100 reps.
- Plank Shoulder Taps: x 100 reps (50 each side).
- Pull Ups/Bodyweight Rows: x 76 reps.
Circuit 2:
- Run: x 400 metres.
- Crunches: x 50 reps.
- Leg Raises: x 50 reps.
- Row: x 400 metres.
- Box Jumps: x 50 reps.
- Mountain Climbers: x 100 reps.
- Skierg: x 400 metres.
- KB Cleans: x 50 reps (25 each side).
- Weighted Lunges: x 50 reps (25 each side).
- Med Ball Slam: x 50 reps.
- Racked KB Carry: x 50 metres.
- Battlerope Waves: x 50 reps.
- Burpees: x 76 reps.
Like Washington crossing the Delaware, sometimes you’ve got to go all in and push forward.
“Spirit of ’76” Circuit
Explanation
This circuit involves 76 total reps per round. Complete 3–5 rounds, depending on your level and grit. Each round has exactly 76 reps, carefully spread across different movements to challenge your entire body.
Choose your style: Bodyweight, Dumbbell, or Barbell.
At the end of every round, seal your effort with a finisher: a 76-second plank and a 76-second wall squat.
Choose Your Level:
- 🥉 Minuteman (Beginner): 1 round of the circuit.
- 🥈 Patriot (Intermediate): 2 rounds of the circuit.
- 🥇 Revolutionary (Advanced): 3 rounds of the circuit.
Bodyweight 76:
- T-Push Ups: x 20 reps (10 each side).
- Jump Squats: x 20 reps.
- Hollow Rocks: x 16 reps.
- Shoulder Push Ups: x 10 reps.
- Jump Lunges: x 10 reps (Both sides = 1 rep).
Dumbbell 76:
- Bent Over Rows: x 10 reps.
- Deadlifts into Biceps curls: x 20 reps (10 reps each side0.
- Split Squats: x 10 reps (5 each side).
- Floor Press: x 10 reps.
- Devils Press: x 10 reps.
- Weighted Jump Squats: x 16 reps.
Barbell 76:
- Zercher Squats: x 10 reps.
- Deadlifts: x 20 reps.
- Biceps Curls: x 10 reps.
- OHP: x 10 reps.
- Back Squats: x 10 reps.
- Burpees over Bar: x 16 reps.
17:76 AMRAP
Explanation
Set a timer for 17 minutes and 76 seconds (yep — that’s 18:16 in real time!).
AMRAP = As Many Rounds As Possible in this time of the following circuit.
The Circuit:
- Manmakers: x 10 reps.
- Dynamic Jump Lunges: x 16 reps.
- Push Ups: x 12 reps.
- Wall Balls: x 20 reps.
- Burpees Pull Ups: x 10 reps.
- Double KB Swings: x 10 reps.
Go full tilt until time’s up. Modify for difficulty as needed.
13 Colonies Circuit
Explanation
This circuit pays tribute to the original 13 colonies. Each exercise targets different muscle groups and energy systems, giving you a full-body challenge that demands both power and endurance.
Choose Your Level:
- 🥉 Minuteman (Beginner): 2 rounds.
- 🥈 Patriot (Intermediate): 3 rounds.
- 🥇 Revolutionary (Advanced): 4 rounds.
Complete each movement in order before starting your next round.
- Farmers Carry: 30 metres (32 yds).
- Barbell Lunges: x 20 reps (10 reps each side).
- Romanian Deadlift (RDL): x 12 reps.
- Bench Press: x 12 reps.
- Bent-Over Barbell Row: x 12 reps.
- Dumbbell Snatch (Alternating): x 20 reps (10 reps each side).
- American Kettlebell Swing: x 12 reps.
- Assault Bike Sprint: 1 minute.
- Box jumps: x 12 reps.
- Sandbag Hoists: x 10 reps (5 reps each side).
- Triceps Dips: x 8-10 reps.
- Dumbbell Thrusters: x 10 reps.
- Alternating Sled Push & Pull: (2 Minutes Max Effort).
Workout Complete
Happy Independence Day!
If you have enjoyed this workout please share or feel free to comment below 🙂
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2 thoughts on “1776 Revolution – 4th of July Workout”
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Hello.
I have a question, but when there are multiple circuits, should each one be done on different days, or should all the circuits in a single workout be done in a single session? For example, with the 13 Colonies circuit, should this single circuit be done on a different day than the previous circuit?
Hey Augustus, each circuit is its own standalone workout, so you don’t need to run them all back to back. For example, the 13 Colonies circuit can be done on a separate day from the previous one. The collections (like Spirit of ’76 or 1776) are just menus of options – pick one per session at your leisure.