Master the Deadly Dozen: Pro Tips for Race-Day Success
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.
💥 Ready for more?
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