Deadly Dozen Gym Races

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Deadly Dozen Gym Races take the core principles of the Track Race and bring them inside your gym. No barriers. No complex equipment. Just straightforward hybrid racing that any athlete can access. With multiple formats—ERG-based, strength-based, endurance-focused or strength—you can choose how you want to challenge yourself.

  • A Deadly Dozen Gym Meet focused entirely on strength. Athletes work up to 2 rep maxes on six classic lifts within 60 minutes:

    • Snatch

    • Clean & Jerk

    • Deadlift

    • Strict Press

    • Squat

    • Bench Press

    Simple Olympic lifting variations allowed.
    Enter as: Solo.
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  • Deadly Strong is a Gym Race format consisting only of the 12 Labours (Exercise Stations).
    Enter as: Solo or Pair.

  • Start with a 1 Mile (1.6km) Row ERG, complete Labours 1–6, perform a 1 Mile Ski ERG, complete Labours 7–12, then finish with a 1 Mile Bike ERG.
    Enter as: Solo or Pair.

  • A rotating ERG race:

    • 400m Row → Labour 1

    • 400m Ski → Labour 2

    • 800m Bike → Labour 3
      …and repeat this cycle until all 12 Labours are complete.
      Enter as: Solo, Pair, or Relay (team of four).

  • Perform 400m Row ERG between each of the 12 Labours.
    Enter as: Solo, Pair or Relay.

  • Perform 400m Ski ERG between each of the 12 Labours.
    Enter as: Solo, Pair or Relay.

  • Perform 800m Bike ERG between each of the 12 Labours.
    Enter as: Solo, Pair or Relay.

  • Perform 24kcals on the Air Bike between each of the 12 Labours.
    Enter as: Solo, Pair or Relay.

  • A half-race format using the 6 Rep Labours
    (Deadlift, Snatch, Squat, Push Press, Clean & Press, Devil Press)
    with a Run, Row, Ski, Bike ERG or Air Bike between each.
    Enter as: Solo or Pair.

GYM RACE RULEBOOK
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Filtering by: “North America”

DEADLY STRONG 12 LABOURS (Exercises)

  • Farmers carry

    1. Farmers Carry

    240m - KB Carry
    Male 2 x 24kg/53lbs
    Female 2 x 16kg/35lbs

  • Image of Deadlift

    2. Deadlift

    60 Reps - KB Deadlift
    Male 1 x 32kg/70lbs
    Female 1 x 24kg/53lbs

  • Lunge

    3. Lunge

    60m - DB Lunge
    Male 2 x 12.5kg/30lbs
    Female 2 x 7.5kg/20lbs

  • DB Snatch

    4. Snatch

    60 Reps - DB Snatch
    Male 1 x 15kg/35lbs
    Female 1 x 9kg/20lbs

  • Woman jumping in a gym with banners and flags, wearing athletic clothing.

    5. Burpee Broad Jump

    60m Bodyweight

  • Goblet Squat

    6. Goblet Squat

    60 Reps - KB Squat
    Male 1 x 16kg/35lbs
    Female 1 x 12kg/26lbs

  • Front Carry

    7. Front Carry

    240m - WP Front Carry
    Male 1 x 25kg/55lbs
    Female 1 x 20kg/45lbs

  • Push Press

    8. Push Press

    60 Reps - DB Push Press
    Male 2 x 12.5kg/30lbs
    Female 2 x 6kg/15lbs

  • Bear Crawl

    9. Bear Crawl

    120m (Bodyweight)

  • Clean & Press

    10. Clean & Press

    60 Reps - WP Clean & Press
    Male 1 x 15kg/35lbs
    Female 1 x 10kg/25lbs

  • Overhead Carry

    11. Overhead Carry

    180m
    Male 1 x 15kg/35lbs
    Female 1 x 10kg/25lbs

  • Devil Press

    12. Devil Press

    20 Reps - DB Devil Press
    Male 2 x 10kg/25lbs
    Female 2 x 5kg/12lbs