Deadly Dozen takes the hybrid race to the athletics track. Instead of an exhibition hall, you race round a 400 m track, stopping in the infield after each lap to complete a workout — a “Labour”. The format below comes from the organiser’s site, as listed on our races page.
The format
- Run a 400 m lap.
- Complete a Labour in the infield.
- Repeat twelve times.
That is 4.8 km of running outdoors. Indoor tracks use 200 m laps.
The Labours
Twelve Labours in total. Six cover a 30 m lane, and six are for reps. The equipment is simple: bodyweight, kettlebells, dumbbells and plates. No sleds, no ergs.
Divisions
- Track Race, on an athletics track.
- Gym Race, a version that runs in ordinary gyms.
Where it runs
More than 30 countries, including the UK, US, Australia, South Africa and much of Europe.
How it differs from HYROX
- Shorter runs, more often: twelve 400 m laps against eight 1 km runs.
- More stations: twelve against eight.
- Simpler equipment: no machines or sleds.
- Outdoor track: weather matters.
Training for it
- Speed endurance: repeated 400 m efforts with short work between them. Intervals of 400 m with a strength exercise in between are ideal.
- Kettlebell and dumbbell work: carries, lunges, swings and presses.
- Bodyweight conditioning: burpees, push-ups and similar.
See hybrid brick sessions for session ideas.
Shoes
A track means a firm, even surface. Many runners prefer a lighter shoe than they would use for HYROX, as there are no sleds. Check any rules on spikes or footwear with the organiser.
Who it suits
Racers who like shorter, faster running and simple equipment. It is also more accessible, as the equipment is easy to find in most gyms.