Solo
Complete all twelve Journeys and all twelve Labours yourself.
Choose your challenge
One race
Many formats
Every format begins with the same idea: a Journey followed by a Labour. See how the distance, volume and environment change the test.
01 / CHOOSE THE SETTING
Track or gym
Find your start line
02 / ORIGINAL TRACK DIVISIONS
Your effort
Solo or shared
Pairs
Run every Journey together. Share the work in each Labour between you.
Relay
Complete one Journey and one Labour before tagging the next teammate. Each athlete completes three rounds.
At the championships, relays race in two categories only: Overall and Masters (team average age 50 or over). There is no age-group ladder for relays.
These divisions describe the original Track Race. Availability, eligibility and weights depend on the event and format. Check the full standard before entering.
03 / THE WORKOUT
The 12 exercises
And the weights
The Deadly Dozen workout never changes: the same twelve exercises, in the same order, each one straight after a 400m run. We call the runs Journeys and the exercises Labours. These are the race weights for the original Track Race.
| Exercise | Work | Men | Women |
|---|---|---|---|
| 01 · KettlebellFarmers Carry | 240m | 2 x 24kg53lbs | 2 x 16kg35lbs |
| 02 · KettlebellDeadlift | 60 reps | 1 x 32kg70lbs | 1 x 24kg53lbs |
| 03 · DumbbellLunge | 60m | 2 x 12.5kg30lbs | 2 x 7.5kg20lbs |
| 04 · DumbbellSnatch | 60 reps | 1 x 15kg35lbs | 1 x 9kg20lbs |
| 05 · BodyweightBurpee Broad Jump | 60m | Bodyweight | |
| 06 · KettlebellGoblet Squat | 60 reps | 1 x 16kg35lbs | 1 x 12kg26lbs |
| 07 · Weight plateFront Carry | 240m | 1 x 25kg55lbs | 1 x 20kg45lbs |
| 08 · DumbbellPush Press | 60 reps | 2 x 12.5kg30lbs | 2 x 6kg15lbs |
| 09 · BodyweightBear Crawl | 120m | Bodyweight | |
| 10 · Weight plateClean & Press | 60 reps | 1 x 15kg35lbs | 1 x 10kg25lbs |
| 11 · Weight plateOverhead Carry | 180m | 1 x 15kg35lbs | 1 x 10kg25lbs |
| 12 · DumbbellDevil Press | 20 reps | 2 x 10kg25lbs | 2 x 5kg12lbs |
In total: 4.8km of running, 900m of carries, lunges, jumps and crawls, and 320 reps. Deadly Sprint keeps the same weights with half-length runs and half the reps. Youth, Gym and the other formats have their own standards: open a format below for its full specification, or read the official rulebook (PDF).
THE FORMULA, SCALED
Choose your
kind of hard
Start with the original. Go shorter, younger, longer, loaded, indoors or into the water. Select a format for the complete round-by-round specification.
01Original track race
Deadly Dozen
12 × 400m Journeys + 12 LaboursThe core formula: a fixed 400m run before every functional Labour.
4.8km run320 weighted reps720m carries
02Indoor track race
Deadly Sprint
12 × 200m Journeys + 12 LaboursHalf-length runs and half the reps, raced with the same weights.
2.4km runHalf the repsSame weights
03Ages 12-15
Deadly Youth
12 × 400m Journeys + 12 Youth LaboursThe original Track Race scaled for younger athletes.
4.8km runHalf distancesHalf loads
04The ultimate test
Deadly Gross
12 complete Deadly DozensTwelve full races inside a single 12-hour cut-off.
144 rounds57.6km run12 hours
05Solo only
Deadly Ultra
6 complete Deadly DozensExactly half a Deadly Gross, with the same stations and weights.
72 rounds28.8km run9 hours
06Weighted track race
Deadly Ruck
12 × 400m Journeys + 12 LaboursThe standard race completed from start to finish in a weighted vest.
4.8km run10kg men6kg women
07Solo only
Deadly Mile
4 continuous bodyweight blocksOne relentless mile with no equipment and no loaded stations.
1 mile4 blocksZero equipment
08Indoor formats
Gym Races
Erg, strength and endurance testsThe Deadly Dozen system rebuilt for affiliate gyms and different machines.
9 formatsSolo or teamsOfficial results
09Special edition
Deadly Swim
12 × 100m Swims + 12 LaboursRepeated swim efforts meet the complete functional-fitness sequence.
1.2km swim12 laboursSolo only
Select a format to open its complete divisions, weights and round-by-round specification.