What are the Labours in Deadly Dozen?

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.

Do the Labours scale for beginners?

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.

Which Labour costs people the most time?

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.

How do I train the Labours in Vancouver?

Coached CrossFit and HYROX classes at CrossFit BC already program sleds, carries, wall balls, rowing, the ski erg, and loaded lunges. You train the exact movements under fatigue, with a coach scaling each one. Try 3 classes free to start.

The 12 Labours of Deadly Dozen: Breakdown & Strategy

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…

CrossFit BC is a coaching gym in Olympic Village, Vancouver, at 278 East 1st Avenue. We run CrossFit, HYROX race prep, Olympic weightlifting, small-group and 1-on-1 coaching seven days a week.