Conquer the Deadly Dozen Fitness Challenge

ABOUT THE DEADLY DOZEN RACE & TRAINING METHODOLOGY

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THE DEADLY DOZEN RACE
12 JOURNEYS (RUNS) + 12 LABOURS (EXERCISES)

THE DEADLY DOZEN 12 LABOURS (Exercises)

  • Farmers carry

    1. Farmers Carry

    240m - KB Carry
    Male 2 x 24kg/53lbs
    Female 2 x 16kg/35lbs

  • Image of Deadlift

    2. Deadlift

    60 Reps - KB Deadlift
    Male 1 x 32kg/70lbs
    Female 1 x 24kg/53lbs

  • Lunge

    3. Lunge

    60m - DB Lunge
    Male 2 x 12.5kg/30lbs
    Female 2 x 7.5kg/20lbs

  • DB Snatch

    4. Snatch

    60 Reps - DB Snatch
    Male 1 x 15kg/35lbs
    Female 1 x 9kg/20lbs

  • Man with tattoos doing outdoor exercise, mid-jump, black and white photo

    5. Burpee Broad Jump

    60m Bodyweight

  • Goblet Squat

    6. Goblet Squat

    60 Reps - KB Squat
    Male 1 x 16kg/35lbs
    Female 1 x 12kg/26lbs

  • Front Carry

    7. Front Carry

    240m - WP Front Carry
    Male 1 x 25kg/55lbs
    Female 1 x 20kg/45lbs

  • Push Press

    8. Push Press

    60 Reps - DB Push Press
    Male 2 x 12.5kg/30lbs
    Female 2 x 6kg/15lbs

  • Bear Crawl

    9. Bear Crawl

    120m (Bodyweight)

  • Clean & Press

    10. Clean & Press

    60 Reps - WP Clean & Press
    Male 1 x 15kg/35lbs
    Female 1 x 10kg/25lbs

  • Overhead Carry

    11. Overhead Carry

    180m
    Male 1 x 15kg/35lbs
    Female 1 x 10kg/25lbs

  • Devil Press

    12. Devil Press

    20 Reps - DB Devil Press
    Male 2 x 10kg/25lbs
    Female 2 x 5kg/12lbs

SOLO RACE

The Solo Race involves running the entire event as an individual.

The race has no time limit. However, each Labour (exercise) must be completed in the right order, and athletes cannot move on until the Labour is completed.

PAIRS RACE

The Pairs Race involves running the event in teams of two.

Both athletes run every 400m Journey together and are involved in completing each Labour. However, they can split each Labour down between them in any way they see fit.

Athletes can be same-sex or mixed - mixed teams use the male weights (and female-only teams use the female weights). Athletes can be any age combination (above 18).

RELAY RACE

The Relay Race involves running the event in teams of four.

Each athlete runs 1 x Journey and 1x Labour before the next team member goes. Therefore, each athlete completes 3 x Journeys and 3 x Labours to complete the race - athletes can choose which Labours they complete, but they must complete the race in the correct order.

Athletes can be same-sex or mixed (2x male + 2x female)—they use the relevant weights for their sex. They can be any age combination (above 18).

There are also Gym Variations of the Track Race.

"Deadly Dozen" training manual and rulebook cover, featuring a skull-themed kettlebell graphic, set against a red background.

GRAB A COPY OF OUR TRAINING MANUAL

  • 12 Journeys and 12 Labours designed to test your physical and mental capacities - this manual details the rules of the event and how to execute proper form and the best technique.

  • The Deadly Dozen is not just a fitness race. It is an entire training methodology: This manual is a step-by-step guide to the methodology and has been described as an entire PT Course in one book.

  • Not only does the manual detail the race rules and the theory behind the methods. It delves deep into how to apply it to your lifestyle, from daily dozen workouts to annual training plans.

“Difficulties strengthen the mind as labour does the body.”

— Seneca