Conquer the Deadly Dozen Fitness Challenge

THE DEADLY DOZEN RACE

THE RACE COMPRISES 12 JOURNEYS (RUNS) + 12 LABOURS (EXERCISES)

THE RACE:

• 400m Run

• 1. KB Farmers Carry: 240m (Male: 2x 24kg KB / Female: 2x 16kg KB)

• 400m Run

• 2. KB Deadlift: 60 Reps (Male: 1x 32kg KB / Female: 1x 24kg KB)

• 400m Run

• 3. DB Lunge: 60m (Male: 2x 12.5kg DB / Female: 2x 7.5kg DB)

• 400m Run

• 4. DB Snatch: 60 Reps (Male: 1x 15kg DB / Female: 1x 9kg DB)

• 400m Run

• 5. Burpee Broad Jump: 60m (Bodyweight)

• 400m Run

• 6. KB Goblet Squat: 60 Reps (Male: 1x 16kg KB / Female: 1x 12kg KB)

• 400m Run

• 7. WP Front Carry: 240m (Male: 1x 25kg WP / Female: 1x 20kg WP)

• 400m Run

• 8. DB Push Press: 60 Reps (Male: 2x 12.5kg DB / Female: 2x 6kg DB)

• 400m Run

• 9. Bear Crawl: 120m (Bodyweight)

• 400m Run

• 10. WP Clean & Press: 60 Reps (Male: 1x 15kg WP / Female: 1x 10kg WP)

• 400m Run

• 11. WP Overhead Carry: 180m (Male: 1x 15kg WP / Female: 1x 10kg WP)

• 400m Run

• 12. DB Devil Press: 20 Reps (Male: 2x 10kg DB / Female: 2x 5kg DB)

There are also Gym Variations of the Track Race.

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 1x Journey and 1x Labour before the next team member goes. Therefore, each athlete completes 3x Journeys and 3x 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).