ABOUT
THE RACE & THE TRAINING
CAN YOU BEAT THE RACE?
THE 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)
Can you Beat the Race?
SOLO RACE:
The Solo Race involves running the entire event as an individual.
There is no time limit on the race. 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 (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 must stick to their order, i.e., Athlete A does Labour 1, 5 & 9.
Athletes can be same-sex or mixed (2x male + 2x female) - athletes use the relevant weights for their sex. Athletes can be any age combination (above 18).
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THE TRAINING
THE DEADLY DOZEN IS NOT JUST A FITNESS RACE. IT IS A METHODOLOGY
The Deadly Dozen is a Complete Training Methodology designed to make you STRONGER, FASTER, FITTER + HEALTHIER!
The method is designed to be accessible to all ability levels and circumstances. You can follow the Deadly Dozen Method (DDM) at home, in the gym, or at the park, with minimal or a wide variety of equipment.
Here’s just a snippet of what the Deadly Dozen Method has to offer:
Event Simulations + Variations: Deadly Dozen Run, Row, Ski + Cycle
Gym + Home Modifications
The Deadly Dozen Testing Battery
The Deadly Dozen Annual Plan
The Deadly Dozen Triad
Pantheon Patches
Pantheon Labours + Journeys
The Muscle Dozen
The Barbell Half Dozen
Step-By-Step Exercise Tutorials
Not only does our Manual introduce you to all of the above, but it also takes a deep dive into the science and application of physical training as a whole - many have described it as a full PT Course in one book.
PURCHASE A COPY OF THE FULL TRAINING MANUAL
“Difficulties strengthen the mind as labour does the body.”
— Seneca