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).
04 / TRACK FORMATS
Choose your
kind of hard
Start with the original. Go shorter, younger, longer or loaded. 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 LaboursThe Deadly Dozen cut in half: 200m runs and half the reps with the same weights. Jog it, run it or sprint it - the first race for most people.
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
Select a format to open its complete divisions, weights and round-by-round specification.
05 / GYM FORMATS
Your gym
Nine formats
Gym races are hosted by affiliate gyms on the kit they already have. Choose pure strength, the machines or a short fitness test. Select a format for its stations, weights and divisions.
01Strength
Deadly Strong
All twelve Labours, without runs or ERG journeys.Move through the stations back-to-back for a strength-endurance test.
12 LaboursNo runningNo machines
02Strength
Deadly Barbell
Six barbell lifts. Two-rep maximums. A sixty-minute cap.Solo strength competition including the snatch and clean & jerk. Technical lifting proficiency matters; review the movements before entering.
6 lifts2-rep maxSolo only
03ERG racing
Deadly ERG
Row, Ski and Bike blocks around two sets of six Labours.A block-based format using all twelve Labours and three machine journeys.
15 stations4.8km on ergs12 Labours
04ERG racing
Deadly ERG 2
Rotate Row, Ski and Bike journeys between the twelve Labours.400m Row, 400m Ski and 800m Bike journeys repeat across the twelve rounds.
Row, ski and bike12 rounds12 Labours
05ERG racing
Deadly Row ERG
A 400m row before each of the twelve Labours.One machine throughout, for 4.8km of total rowing alongside the Labours.
4.8km row12 rounds12 Labours
06ERG racing
Deadly Ski ERG
A 400m ski before each of the twelve Labours.Twelve Ski ERG journeys alternate with the functional stations.
4.8km ski12 rounds12 Labours
07ERG racing
Deadly Bike ERG
An 800m bike before each of the twelve Labours.Twelve Bike ERG journeys add up to 9.6km of cycling.
9.6km bike12 rounds12 Labours
08ERG racing
Deadly Air Bike
A 24-calorie Air Bike journey before each Labour.Twelve machine journeys alternate with all twelve functional stations.
288 calories12 rounds12 Labours
09Fitness test
Deadly Fitness Test
Six Labours with Run, Row, Ski, Bike or Air Bike journeys.A compact six-round test. Check the event listing for the journey used.
6 roundsChoose your machine6 Labours
Ready to race one? Find a gym race near you.
06 / SPECIAL EDITIONS
One-off races
Their own rules
Limited-capacity races with their own format, venue and atmosphere. Entries are strictly capped: once a race sells out, entries close.
07 / THE FULL SPECIFICATION
Every round
Every weight
Choose a format above, or pick one here: its divisions, weights and the round-by-round standard, as the rulebook sets them. Save any format as an image to share.
Every format · Official specificationOpen full screen