The Deadly Dozen track race involves 12 x 400m runs, which we refer to as Journeys, and 12 x exercise stations, which we refer to as Labours. The Labours only use bodyweight (BW), kettlebell (KB), dumbbell (DB) and weight plate (WP) exercises. Therefore, race training is incredibly accessible in any setting, whether in a gym, at home or outdoors. Ultimately, an individual could effectively train for the event with just a pair of kettlebells.
Fitness is about more than aesthetics—it’s about preparedness. Whether facing life’s challenges or training for a race, the true purpose of fitness is readiness. From Stoic resilience to modern hybrid races, fitness empowers you to face adversity and embrace the unpredictable. Every session builds not just muscle, but character. Fitness is freedom, and preparation is key.
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.
Proper hydration can make or break your fitness racing performance. This guide explains the science of hydration, how to calculate your sweat rate, and wise drink choices to boost endurance, energy, and recovery on any course.
