OFFICIAL DEADLY DOZEN GYM

Deadly Dozen Race Formats

Track racing, gym-based hybrid training, and special editions all in one place. Choose the format that matches your goals, space, and competition style.

Track edition

Twelve 400m journeys, twelve labours, and a full hybrid race rhythm built for track-based competition.

12 x 400m runs 12 labours 4.8 km total running
Rnd 1

Farmers Carry

Kettlebell

240m
400m Run
Male 2 x 24kg / 53lbs
Female 2 x 16kg / 35lbs
Rnd 2

Deadlift

Barbell

60 reps
400m Run
Male 1 x 32kg / 70lbs
Female 1 x 24kg / 53lbs
Rnd 3

Lunge

Dumbbell

60m
400m Run
Male 2 x 12.5kg / 30lbs
Female 2 x 7.5kg / 20lbs
Rnd 4

Snatch

Dumbbell

60 reps
400m Run
Male 1 x 15kg / 35lbs
Female 1 x 9kg / 20lbs
Rnd 5

Burpee Broad Jump

Bodyweight

60m
400m Run
Male Bodyweight
Female Bodyweight
Rnd 6

Goblet Squat

Kettlebell

60 reps
400m Run
Male 1 x 16kg / 35lbs
Female 1 x 12kg / 26lbs
Rnd 7

Front Carry

Weight Plate

240m
400m Run
Male 1 x 25kg / 55lbs
Female 1 x 20kg / 45lbs
Rnd 8

Push Press

Dumbbell

60 reps
400m Run
Male 2 x 12.5kg / 30lbs
Female 2 x 6kg / 15lbs
Rnd 9

Bear Crawl

Bodyweight

120m
400m Run
Male Bodyweight
Female Bodyweight
Rnd 10

Clean & Press

Weight Plate

60 reps
400m Run
Male 1 x 15kg / 35lbs
Female 1 x 10kg / 35lbs
Rnd 11

Overhead Carry

Weight Plate

180m
400m Run
Male 1 x 15kg / 35lbs
Female 1 x 10kg / 35lbs
Rnd 12

Devil Press

Dumbbell

20 reps
400m Run
Male 2 x 10kg / 30lbs
Female 2 x 5kg / 30lbs