DEADLY DOZEN

BEGINNER PROGRAM
 COACHING SUCCESS

INTRODUCTION
The Deadly Dozen 6-Week Beginner Program is designed
for those who want to get fit enough, fast enough, and
strong enough to take on one of the World's Hardest Fitness
Races: The Deadly Dozen.

The focus of the program is developing good movement

technique, building muscular strength and endurance, and
establishing a good aerobic base with progressive running.

The program includes Strength Training Sessions

(Resistance Training), Labour Fitness Sessions (Circuit
Training), and Journey Fitness Sessions (Runs and other
forms of cardio – row, ski, cycle). The session plans are
programmed to elicit the greatest increases in physical
performance while minimizing the risk of injuries.
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THE DEADLY DOZEN METHOD (DDM)

The Deadly Dozen Method (DDM) splits training down into three major disciplines: Collectively,
these are called the Deadly Dozen Triad (DDT).

The Deadly Dozen Triad:

1. Strength Training: Resistance training sessions (usually gym-based) that concentrate on low
and mid-volume sets (lower reps) with higher training intensities (heavier).

2. Labour Fitness: Circuit training sessions that include some or all of the Labours performed at
higher volumes (for high reps or time). These sessions can include or not include Journeys
(runs and other forms of cardio).

3. Journey Fitness: Running training sessions that are usually split between long-duration work
at lower intensities or interval work at higher intensities. However, Journey fitness does not
have to be a run; it can be a row, ski, cycle or swim, etc.
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THE TRAINING SPLIT

The Training Split: Split the training sessions across the week in a way that suits you best

• Week 1 & 2: 2x Strength Training / 1x Journey Fitness (Run) / 1x Labour Fitness

• Week 3 & 4: 2x Strength Training / 2x Journey Fitness (Run) / 1x Labour Fitness
• Week 5 & 6: 2x Strength Training / 2x Journey Fitness (Run) / 2x Labour Fitness

Weeks 1 and 2 include 1x Steady State Run and 1x Labour Fitness session that does NOT include
runs.

Weeks 3 and 4 include 1x Steady State Run, 1x Interval session and 1x Labour Fitness session
that does NOT include runs.

Weeks 5 and 6 include 1x Steady State Run, 1x Interval session and 2x Labour Fitness sessions,
one without runs and one with runs.
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STRENGTH TRAINING: WEEK 1 -4

Session 1 Week + Reps
Rest
Exercise Week 1 Week 2 Week 3 Week 4
KB Goblet Squat 4x8: RPE 6 4x10: RPE 7 4x12: RPE 8 4x10: RPE 8 1-2 Mins

Standing DB Press 4x8: RPE 6 4x10: RPE 7 4x12: RPE 8 4x10: RPE 8 1-2 Mins

Band Pull-Up or Lat Pulldown 3-4x8: RPE 6 3-4x10: RPE 7 3-4x12: RPE 8 3-4x10: RPE 8 1 Min

Single-Leg Calf Raise 3x8 (ES): RPE 6 3x10 (ES): RPE 7 3x12 (ES): RPE 8 3x10 (ES): RPE 8 1 Min

Session 2 Week + Reps

Rest
Exercise Week 1 Week 2 Week 3 Week 4
KB Deadlift 4x8: RPE 6 4x10: RPE 7 4x12: RPE 8 4x10: RPE 8 1-2 Mins

Flat DB Press 4x8: RPE 6 4x10: RPE 7 4x12: RPE 8 4x10: RPE 8 1-2 Mins

DB Split Squat 3x8 (ES): RPE 6 3x10 (ES): RPE 7 3x12 (ES): RPE 8 3x10 (ES): RPE 8 1 Min

DB Single-Arm Row 3x8 (ES): RPE 6 3x10 (ES): RPE 7 3x12 (ES): RPE 8 3x10 (ES): RPE 8 1 Min
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STRENGTH TRAINING: WEEK 5 -6

Session 1 Week + Reps
Rest
Exercise Week 5 Week 6
BB Back Squat 4x8: RPE 6 4x10: RPE 7 1-2 Mins

BB Strict Press 4x8: RPE 6 4x10: RPE 7 1-2 Mins

Pull-Up (Band) 3-4xMax Reps: RPE 10 3-4xMax Reps: RPE 10 1 Min

DB Single-Leg Calf Raise 3x8 (ES): RPE 7 3x10 (ES): RPE 7 1 Min

Session 2 Week + Reps

Rest
Exercise Week 5 Week 6
BB Deadlift 4x8: RPE 6 4x10: RPE 7 1-2 Mins

BB Bench Press 4x8: RPE 6 4x10: RPE 7 1-2 Mins

DB RFESS 3x8 (ES): RPE 7 3x8 (ES): RPE 7 1 Min

DB Single-Arm Row 3x8 (ES): RPE 7 3x10 (ES): RPE 7 1 Min

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LABOUR FITNESS
Labour Fitness is defined as physical exercise that
involves performing a variety of different movements
and cardio activities for 1-6 minutes each (Goldilocks
Zone: 2-4 minutes) with only 15-20 seconds of rest
between exercises. These training sessions typically
last between 20 and 120 minutes (Goldilocks Zone:
45-60 minutes).

Note: Some exercises are grouped together in

supersets, etc. Although exercises are performed
back-to-back, the different nature of each exercise
means higher intensities can be maintained. For
example, going from a lower body movement to a
cardio focused movement, to an upper body
movement, etc.
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LABOUR FITNESS WEIGHTS

Official Race Weights
Kettlebell (KB) Labours Dumbbell (DB) Labours Weight Plate (WP) Labours
KB Farmers Carry DB Lunge WP Front Carry
M: 2x 24kg / F: 2x 16kg M: 2x 12.5kg / F: 2x 7.5kg M: 1x 25kg / F: 1x 20kg
KB Deadlift DB Snatch WP Clean & Press
M: 1x 32kg / F: 1x 24kg M: 1x 15kg / F: 1x 9kg M: 1x 15kg / F: 1x 10kg
KB Goblet Squat DB Push Press WP Overhead Carry
M: 1x 16kg / F: 1x 12kg M: 2x 12.5kg / F: 2x 6kg M: 1x 15kg / F: 1x 10kg
DB Devil Press
M: 2x 10kg / F: 2x 5kg

Regressed Race Weights

Kettlebell (KB) Labours Dumbbell (DB) Labours Weight Plate (WP) Labours
KB Farmers Carry DB Lunge WP Front Carry
M: 2x 20kg / F: 2x 12kg M: 2x 8kg / F: 2x 5kg M: 1x 20kg / F: 1x 15kg
KB Deadlift DB Snatch WP Clean & Press
M: 1x 28kg / F: 1x 20kg M: 1x 10kg / F: 1x 6kg M: 1x 10kg / F: 1x 5kg
KB Goblet Squat DB Push Press WP Overhead Carry
M: 1x 12kg / F: 1x 8kg M: 2x 8kg / F: 2x 4kg M: 1x 10kg / F: 1x 5kg
DB Devil Press
M: 2x 6kg / F: 2x 3kg
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LABOUR FITNESS: WEEK 1 & 2

Week 1 Week 2

1 Min Rounds: Keep Going for 20 Mins with a 2 Min 1 Min Rounds: Keep Going for 30 Mins with a 2 Min
Break Every 10 Mins Break After 15 Mins

KB Farmers Carry DB Snatch

DB Devil Press Bear Crawl
KB Deadlift Burpee Broad Jump
WP Overhead Carry DB Push Press
DB Lunge KB Goblet Squat
WP Clean & Press WP Front Carry
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LABOUR FITNESS: WEEK 3 & 4

Week 3 Week 4

90 Sec Rounds: Keep Going for 30 Mins (No Break) 90 Sec Rounds: Keep Going for 30 Mins (No Break)

DB Push Press WP Front Carry

DB Lunge KB Deadlift
Burpee Broad Jump DB Devil Press
DB Snatch WP Overhead Carry
KB Goblet Squat DB Push Press
Bear Crawl Burpee Broad Jump
WP Clean & Press KB Goblet Squat
KB Farmers Carry DB Snatch
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LABOUR FITNESS: WEEK 5

Session 1 Session 2

2 Min Rounds: Keep Going for 35 Mins 200m + 20 Reps: Keep Going for 30 Mins

WP Overhead Carry 200m Run

WP Clean & Press DB Push Press
Bear Crawl 200m Run
DB Push Press KB Deadlift
WP Front Carry 200m Run
KB Goblet Squat DB Snatch
Burpee Broad Jump 200m Run
DB Snatch KB Goblet Squat
DB Lunge 200m Run
KB Deadlift DB Push Press
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LABOUR FITNESS: WEEK 6

Session 1 Session 2

2 Min Rounds: 40 Mins 400m + 50% of Distance Labours: 35 Mins

KB Farmers Carry 400m Run

KB Deadlift 120m KB Farmers Carry
DB Lunge 400m Run
DB Snatch 30m DB Lunge
Burpee Broad Jump 400m Run
KB Goblet Squat 30m Burpee Broad Jump
WP Front Carry 400m Run
DB Push Press 120m WP Front Carry
Bear Crawl 400m Run
WP Clean & Press 60m Bear Crawl
Plate Overhead Carry 400m Run
DB Devil Press 90m WP Overhead Carry
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JOURNEY FITNESS
Journey Fitness refers to cardio activities such as
running, rowing, skiing and cycling, and these activities
are usually split between continuous and interval work.

Alongside the main running-based event, variations

such as Deadly Dozen Row, Deadly Dozen Ski and
Deadly Dozen Cycle can also be practiced: DD Row
and Ski use the same Journey distance (1:1 Run to
Row/Ski Ratio: 400m on all), whereas DD Cycle
doubles the Journey distance (1:2 Run to Cycle Ratio:
Cycle 800m).

Other potential Deadly Dozen variations include DD

Swim (4:1 Run to Swim Ratio: 100m swim) or DD
Climb, where a rock wall or obstacle/obstacle course is
completed as a Journey.
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JOURNEY FITNESS: STEADY STATE / TEMPO PLAN

Week Explanation

1 15 Minute Steady State (Zone 2 / RPE 3)

2 20 Minute Steady State (Zone 2 / RPE 3)

3 25 Minute Steady State (Zone 2 / RPE 3)

4 30 Minute Steady State (Zone 2 / RPE 3)

5 20 Minute Tempo (Zone 3 / RPE 5-6)

6 15 Minute Tempo (Zone 4 / RPE 7)

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JOUNREY FITNESS: INTERVAL PLAN (WEEK 5)

Week 5: Sets & Reps Intensity Reps

2x 60m RPE 8 2 Mins

Rest for 3 Mins

1x 100m RPE 8 N/A

Rest for 3 Mins

1x 200m RPE 8 N/A

Rest for 3 Mins

1x 400m RPE 7 N/A

Total Distance: 820m

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JOUNREY FITNESS: INTERVAL PLAN (WEEK 6)

Week 5: Sets & Reps Intensity Reps

3x 60m RPE 10 2 Mins

Rest for 3 Mins

2x 100m RPE 9 2 Mins

Rest for 3 Mins

1x 200m RPE 8 N/A

Rest for 3 Mins

1x 400m RPE 7 N/A

Total Distance: 980m

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PROGRESSION TO FULL TRIAD

The Deadly Dozen Beginner Program has been
designed to work people up to the 12-Week Triad
Program.

The Deadly Dozen Triad is an ADVANCED program for

well-trained individuals. The program focuses on
developing a high level of strength, speed, power, and
both aerobic and anaerobic fitness – it is NOT for the
light-hearted!

Buy a Paperback copy on Amazon:

https://mybook.to/ddtriad

Buy a PDF copy from our Academy:

https://courses.strengthandconditioningcourse.com
/p/ddtriad
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THE TRAINING MANUAL

Over 250+ pages, this manual guides you
through each aspect of the race and teaches
you how to effectively develop all 12
components of physical fitness – many have
described this manual as an entire Personal
Training and Strength and Conditioning
Qualification in one book!

Buy a Paperback copy on Amazon:

https://mybook.to/ddmanual

Buy a PDF copy from our Academy:

https://courses.strengthandconditioningcourse.com
/p/ddtrainingmanual
 COACHING SUCCESS

AFFILIATE
Maximize your reach by joining our inner circle and
becoming a Deadly Dozen Master Coach.

For just £12 per month (no contract), you can become
an Official Deadly Dozen Affiliate Gym or Coach which
allows you to use our branding and training
methodologies and gets you full access to Deadly
Dozen Education + Mentorship.

Become a Deadly Dozen Affiliate:

https://courses.strengthandconditioningcourse.com
/p/ddaffiliate
 COACHING SUCCESS

PANTHEON LABOURS & JOURNEYS: 96 WORKOUTS

Grab a FREE copy of our
76-Page Pantheon Labours
e-Book:

https://courses.strengthan
dconditioningcourse.com/
p/ddlabours

Grab a FREE copy of our

29-Page Pantheon Journeys
e-Book:

https://courses.strengthan
dconditioningcourse.com/
p/ddjourneys
 COACHING SUCCESS

GRAB A FREE RULEBOOK AND CHECK OUT THE RACE

This Rulebook covers the rules and regulations of the
Deadly Dozen Fitness Race.

We challenge you to take on the Deadly Dozen – do you

have what it takes to Beat the Race!

Grab a FREE copy of the Rulebook

https://courses.strengthandconditioningcourse.com
/p/ddrulebook

Sign Up for the Race:

https://deadlydozen.co.uk
 FOR MORE INFO EMAIL:
INFO@DEADLYDOZEN.CO.UK