Welcome to The 1776 Workout: Declare Your Independence from Weakness. Inspired by the grit, sacrifice and rebellion of the American Revolution, these four revolutionary fitness challenges test your strength, endurance and determination, honouring the spirit of those who stood their ground at Lexington, crossed the Delaware and fought for a nation’s freedom.
📑 Table of Contents
📜 Introduction
A Revolutionary Challenge
On 4 July 1776, the Continental Congress adopted the Declaration of Independence, marking a defining moment in America’s struggle for freedom. The revolution was already underway, and the fight was far from over.
To mark Independence Day, we’ve assembled four demanding strength and conditioning challenges inspired by the numbers and history of the American Revolution. From high-volume endurance circuits to explosive full-body workouts, there’s something here to test even the most battle-hardened athlete.
To our American readers, Happy Independence Day! Fire up one of these workouts before the barbecues, cold drinks and fireworks begin.
Give me Liberty or give me Death!!
Patrick Henry
🔩 About the 1776 Circuits
These workouts combine functional strength, cardiovascular conditioning and muscular endurance, with elements of hybrid training.
Choose your challenge according to your fitness level and available equipment. Expect a combination of high-repetition exercises, timed efforts, loaded carries and cardiovascular stations.
🏋️♂️ Equipment
Depending on the circuit, you’ll need access to dumbbells, kettlebells, barbells, a pull-up bar, box, medicine ball, rowing machine, SkiErg or assault bike. Some challenges also require a sled, sandbag or battle ropes.
Choose manageable loads, particularly for high-repetition exercises. Scale movements where necessary and maintain good technique as fatigue builds.
🔥 Warm-Up
Allow 5–10 minutes for light cardiovascular work, dynamic mobility and movement-specific warm-up sets before starting.
🗽 The 1776 Challenge
A high-volume endurance challenge built around the symbolic number 1776, combining repetition targets with distance-based conditioning.
Choose either circuit and complete the exercises in order, breaking larger repetition targets into manageable sets as needed.
The numerical theme combines repetitions and metres rather than representing 1,776 literal repetitions.
⚔️ Circuit 1 — 1776 Challenge
776 repetitions + 1,000 metres of conditioning
- 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 — 1776 Challenge
526 repetitions + 1,250 metres of conditioning and carries
- 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.
🎯 Mission: Complete your chosen circuit while maintaining consistent pacing and sound technique. These are substantial endurance challenges, so adjust the workload to your capabilities.
🥇 Spirit of ’76 Circuit
A full-body strength and conditioning challenge built around 76 repetitions per round.
Choose from three variations: Bodyweight, Dumbbell or Barbell. Each contains exactly 76 prescribed repetitions, followed by two timed holds.
✍️ Choose Your Level
- 🥉 Minuteman (Beginner): 1 round.
- 🥈 Patriot (Intermediate): 2 rounds.
- 🥇 Revolutionary (Advanced): 3 rounds.
At the end of each round, complete:
- Plank — 76 seconds
- Wall Sit — 76 seconds
💪 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
A timed conditioning challenge with a little revolutionary mathematics.
Set your timer for 17 minutes and 76 seconds. That’s 18 minutes and 16 seconds in conventional time.
Complete as many rounds as possible (AMRAP) of the following circuit before the clock runs out.
⚔️ 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.
🎯 Mission: Maintain a strong, sustainable pace, keeping rest to a minimum without allowing technique to deteriorate.
⭐ The 13 Colonies Circuit
Thirteen stations representing the original thirteen American colonies, combining loaded carries, compound lifts, explosive movements and cardiovascular conditioning.
This full-body circuit challenges strength, power and muscular endurance across multiple movement patterns.
✍️ Choose Your Level
- 🥉 Minuteman (Beginner): 2 rounds.
- 🥈 Patriot (Intermediate): 3 rounds.
- 🥇 Revolutionary (Advanced): 4 rounds.
⚔️ The Circuit
- 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).
🎯 Mission: Complete all thirteen stations in order before beginning your next round. Choose loads that allow consistent movement throughout.
🦅 Workout Complete
The work is done. Independence declared.
To our American readers, Happy Fourth of July! Enjoy the celebrations. You’ve earned them.
God bless America! 🇺🇸
If you have enjoyed this workout please share or feel free to comment below 🙂
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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.