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The 12 Labours of Deadly Dozen: Breakdown & Strategy from CrossFit BC. A station-by-station breakdown of the Deadly Dozen Labours: what each movement demands, how to scale it, the most common mistakes, and how to train for it…
The 12 Labours of Deadly Dozen: Movement Breakdown & Strategy
This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.
The Labours are the 12 functional fitness stations performed between the 12 runs. They draw from movements like sled push and pull, carries, wall balls, burpee broad jumps, rowing, ski erg, lunges, and dumbbell or kettlebell work. The exact lineup and loads can vary by event, so always confirm the official standards before race day.
Yes. Loads, reps, and movement variations all scale. That is what makes Deadly Dozen one of the most beginner-friendly hybrid races. A coach can set you up with versions that keep you moving safely while you build toward the standard.
Usually the ones people start too hard: the sled and the wall balls. Going out hot spikes your heart rate, then your runs fall apart. The athletes who pace the stations and keep transitions calm almost always finish faster than the ones who sprint everything.