Master the Deadly Dozen: Pro Tips for Race-Day Success

View fullsize 1. KB Farmers carry View fullsize 2. KB Deadlift View fullsize 3. DB Lunges View fullsize 4. DB Snatch View fullsize 5. Burpee Broad Jump View fullsize 6. KB Goblet Squat View fullsize 7. WP front Carry View fullsize 8. DB Push Press View fullsize 9. Bear Crawl View fullsize 10. WP Clean and Press View fullsize 11. WP Overhead Carry View fullsize 12. DB Devil Press

Whether you're racing for the first time or aiming to crush a personal best, knowing how to approach each labour is key to conquering the Deadly Dozen. This guide breaks down all 12 signature movements - from DB Devil Presses to KB Goblet Squats - with simple tips to help you move more efficiently, avoid wasted energy, and stay in control from start to finish. Let’s get tactical.

1. KB Farmers Carry

● Keep hands even on the kettlebells.

● Deadlift the weights up before walking.

● Walk or light jog - avoid a full run to prevent excessive KB swing and wasted energy. The quicker you move, the less time you have to hold weights, which helps reduce fatigue.

2. KB Deadlift

● Stand directly over the KB, feet shoulder-width apart.

● Low hips = more quads; high hips = more hamstrings, but puts more pressure on the back, which we want to avoid early in the race.

● Knees and hips must be fully extended at the top for a complete rep.

3. DB Lunges

● Hold weights by your side.

● Ensure your knee touches the floor every rep.

● Walk-through or reset-style (step foot in before next lunge) - choose based on energy and control.

4. DB Snatch

● Stand with a wide, shoulder-width stance directly over the DB.

● Squat down and use your legs to explode upwards.

● Pull the elbow high, finishing with the arm fully extended overhead.

● Swap DB:

○ On the way down after extension (quicker).

○ Or set on the floor between reps.

● Only the edge of the DB must touch the floor for a rep to count.

5. Burpee broad jumps

● Start with your hands on the floor and bring your chest to the floor.

● Jumping down/up is faster but more tiring; stepping conserves energy.

● Jump forward immediately after standing to cover ground faster.

● The further you jump, the more distance you cover quickly - but try to conserve energy as this labour is just before halfway through the race!

6. KB Goblet Squats

● Any grip allowed; KB must stay above waist height.

● Keep KB close to the chest to keep the load through the heels and reduce back strain.

● Foot position: Shoulder-width works for most.

● Aim for a parallel squat; a deeper squat can help you spring back up faster.

● Avoid no-reps - this one is a quad killer!

7. WP Front Carry

● Hold the weight plate in front of you in any way, as long as it stays in front of your body.

● Holding with straight arms against the legs conserves arm energy, but can be uncomfortable while running.

● Most people bend their arms slightly, lean back, and shuffle to reduce the movement of the plate and conserve arm fatigue.

8. DB Push Press

● Hold DBs with either palms facing in (neutral grip) or palms facing forward - choose based on preference.

● Dip (not full squat) to build momentum, then drive weights overhead.

● Drop straight into the next dip when bringing DBs back to the starting position to maintain momentum.

● Full lockout at the top, DBs must return to shoulder each time.

9. Bear Crawl

● Hands and feet must stay in contact with the floor.

● Your hips can be in any position, but most people keep their hips high to reduce quad fatigue.

● Rest kneeling or standing, but kneeling is preferred to get back into the crawl quicker.

● Avoid mid-lane rests - push to the end of the lane before taking breaks.

10. WP Clean and Press

● Use a wide stance to touch the plate to the floor comfortably.

● Only the edge of the plate needs to touch the ground.

● A slight knee bend during descent helps the plate make contact.

● Rotate plate during movement: thumbs face backwards at top, downward at bottom.

● Press fully overhead until arms are extended.

11. WP Overhead Carry

● Can be done with bent or straight arms, as long as the weight remains overhead and doesn't touch your head.

● The centre of the plate should stay directly above the head.

● Use a shuffle technique instead of running to minimise plate movement.

● Aim to take breaks at the end of each lane to help power through without wasting time mid-way.

12. DB Devil Press

● DBs start on the floor - bring chest to the floor.

● Place DBs wide enough to allow space for the chest to hit the floor.

● Step or jump up - jumping is faster, especially for the final labour.

Two main techniques:

○ Swing DBs between legs (less force but slower).

○ Bring DBs to shoulders, then push press (faster, more force).

● Choose based on remaining energy - this is your final push.

Take These Tips Into Your Next Race

Refine your form. Conserve energy where it counts. Move with purpose through every labour. Pace smart - finish strong.

🎯 Enjoy the challenge. Crush your goals.

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