Are you looking for a new hybrid race to put your Hysoxs to the Test? Or are you looking to get into fitness and trying to find inspiration? Meet the Deadly Dozen, an exciting discipline for all athletes that is taking the hybrid racing world by storm.
What is the Deadly Dozen?
The Deadly Dozen is a unique hybrid training methodology designed to push you and make you stronger, faster, fitter and healthier! it is a competition combining running and functional exercises and perfect for pushing your limits with Hysoxs. Created in the UK by Jason Curtis, founder and race director of the Deadly Dozen, coach, best selling author and gym owner, this new kind of sport has galvanised a growing community of athletes and the first event takes place 22nd June 2024 and tickets flew off the shelves, selling out in 10 mintues after launch!
What does a Deadly Dozen event look like?
The race involves 12x 400m runs, which are referred to as “Journeys”, and 12x exercise stations, which are referred 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.
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The structure is as follows:
400m Run
1. KB Farmers Carry: 240m (Male: 2x 24kg KB / Female: 2x 16kg KB)
400m Run
2. KB Deadlift: 60 Reps (Male: 1x 32kg KB / Female: 1x 24kg KB)
400m Run
3. DB Lunge: 60m (Male: 2x 12.5kg DB / Female: 2x 7.5kg DB)
400m Run
4. DB Snatch: 60 Reps (Male: 1x 15kg DB / Female: 1x 9kg DB)
400m Run
5. Burpee Broad Jump: 60m (Bodyweight)
400m Run
6. KB Goblet Squat: 60 Reps (Male: 1x 16kg KB / Female: 1x 12kg KB)
400m Run
7. WP Front Carry: 240m (Male: 1x 25kg WP / Female: 1x 20kg WP)
400m Run
8. DB Push Press: 60 Reps (Male: 2x 12.5kg DB / Female: 2x 6kg DB)
400m Run
9. Bear Crawl: 120m (Bodyweight)
400m Run
10. WP Clean & Press: 60 Reps (Male: 1x 15kg WP / Female: 1x 10kg WP)
400m Run
11. WP Overhead Carry: 180m (Male: 1x 15kg WP / Female: 1x 10kg WP)
400m Run
12. DB Devil Press: 20 Reps (Male: 2x 10kg DB / Female: 2x 5kg DB)
Who can take part in the Deadly Dozen?
Each Deadly Dozen event is divided into categories to allow all types of athletes to take part. You can choose from either a solo, pairs or relay race.
How do you prepare for a Deadly Dozen race?
Taking part in a Deadly Dozen race event requires appropriate preparation.
The Deadly Dozen requires both endurance and muscular strength training. It is recommended that you train to run distances of 400 m to 1 km, including muscle work on the arms and legs, to simulate the conditions on the day of the event.
It's also important to familiarise yourself with the Deadly Dozen functional exercises and prepare for them by practising similar exercises. These can include indoor exercises on rowing or skierg machines, as well as movements such as burpees, bear crawl and farmer's carry.
The official Deadly Dozen website offers a training manual which touches on all the stations to get you better acquainted with them.
What is the best foot wear for a Deadly Dozen event?
It's important to choose shoes and socks with good grip, support and cushioning, suitable for both running and weight training. Given the Labours and how grippy they are, we cannot recommend enough that you invest in the best compression racing socks out on the market! You can also save 10% by using code - Deadly10
If you are not able to get your Hysoxs in time for the first event, don't worry as we will be attending the event (and future events) in person, so you can grab a pair from us at any time before or after your race!
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