Deadly Dozen

Hybrid Race

Outdoor track race: 12 × 400 m laps, each followed by one of the 12 stations ("Labours") in fixed order: Farmers Carry, Deadlift, Lunge, Snatch, Burpee Broad Jump, Goblet Squat, Front Carry, Push Press, Bear Crawl, Clean & Press, Overhead Carry, Devil Press.

https://deadlydozen.com

Format

Deadly Dozen is an outdoor race held on a standard athletics track: 12 × 400 m running laps ("Journeys"), each followed by one of the 12 stations ("Labours"). Equipment is deliberately accessible — only bodyweight, kettlebells, dumbbells and weight plates. No specialised machines.

The sequence is fixed; the next run can only begin once the current Labour is complete. The minimum age for the Track Race is 18 (Youth format excepted).

The 12 Labours (Track Race, official order)

Order, equipment, volume and weights from the official race table for the Deadly Dozen Track Race.

RND Labour Equipment Reps / Distance Male Female
1 Farmers Carry Kettlebell 240 m 2 × 24 kg 2 × 16 kg
2 Deadlift Kettlebell 60 reps 1 × 32 kg 1 × 24 kg
3 Lunge Dumbbell 60 m 2 × 12.5 kg 2 × 7.5 kg
4 Snatch Dumbbell 60 reps 1 × 15 kg 1 × 9 kg
5 Burpee Broad Jump Bodyweight 60 m — —
6 Goblet Squat Kettlebell 60 reps 1 × 16 kg 1 × 12 kg
7 Front Carry Weight Plate 240 m 1 × 25 kg 1 × 20 kg
8 Push Press Dumbbell 60 reps 2 × 12.5 kg 2 × 6 kg
9 Bear Crawl Bodyweight 120 m — —
10 Clean & Press Weight Plate 60 reps 1 × 15 kg 1 × 10 kg
11 Overhead Carry Weight Plate 180 m 1 × 15 kg 1 × 10 kg
12 Devil Press Dumbbell 20 reps 2 × 10 kg 2 × 5 kg

Each Labour block directly follows a 400 m track lap (Journey). Volumes and weights are for the standard Track Race; Sprint, Youth, Ruck etc. scale as described below.

Race variants

The Deadly Dozen family includes several format variants, all built on the "12 + 12" core:

Note

The official race formats at deadlydozen.com/fitness-race-formats and the rulebooks of each individual variant are always authoritative.

Events

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