Three formats among others
- 4.8 kmDeadly DozenThe original Track Race: 12 × 400 m of running and 12 workouts
- 2.4 kmDeadly Sprint12 × 200 m of running, half the reps, the same loads
- 0 kmDeadly StrongAll 12 workouts, without running
The 12 Track Race workouts
In order, as published by Deadly Dozen. Each one follows a 400 m run; the loads for each category are on the official source.
- 01Kettlebell farmers carry — 240 m
- 02Kettlebell deadlift — 60 reps
- 03Dumbbell lunge — 60 m
- 04Dumbbell snatch — 60 reps
- 05Burpee broad jump — 60 m
- 06Kettlebell goblet squat — 60 reps
- 07Weight plate front carry — 240 m
- 08Dumbbell push press — 60 reps
- 09Bear crawl — 120 m
- 10Weight plate clean and press — 60 reps
- 11Weight plate overhead carry — 180 m
- 12Dumbbell devil press — 20 reps
The original track format
Deadly Dozen is a fitness-racing brand whose original Track Race follows a fixed Journey-then-Labour rhythm. Athletes run 400 metres, complete the prescribed exercise, and repeat that sequence twelve times.
The official site also lists shorter track, ERG, strength and gym formats. Those variants keep parts of the method but do not all use the original 12 × 400-metre course.
Solo, pairs and relay
In Solo, one athlete completes every Journey and Labour. The official format catalogue also offers Pairs and Relay participation; work-sharing and running rules depend on the selected division and must be checked in its current specification.
For the original Track Race, twelve 400-metre Journeys total 4.8 km. The stations use functional movements and prescribed standards, loads and repetitions published by the organiser.
Check the exact event specification
Choose the event and division first, then use the official format page and rulebook for movement standards, weights, penalties and team transitions. A gym format can differ substantially from the original Track Race.
HyCoach distinguishes official Deadly Dozen listings from independent hybrid events so the organiser and rules are clear before registration.
Official sources
Format checked on 19 October 2026 against:
HyCoach is independent of Deadly Dozen and is not affiliated with its organisers.