Can a complete beginner do Deadly Dozen?

Yes, absolutely. The movements are simple, the standards are accessible, and everything scales. Pick a division that fits you (pairs and relay are great for first-timers), give yourself a training runway, and let a coach scale the loads. The goal of a first race is to finish strong and enjoy it.

Do I need to be able to run far?

No. The runs are short, around 400m each, and you can jog, run, or mix in walking. Over a few weeks of easy, consistent running, most beginners are surprised how much more comfortable 400m becomes.

How long should a beginner train before racing?

Give yourself 12 to 16 weeks if you are starting from scratch. That is enough time to build an easy running base, learn the movements, and rehearse the run-and-station rhythm without rushing. Consistency matters far more than intensity early on.

What if I cannot do a movement yet?

That is completely normal and totally fine. Every Labour has a scaled version, and a coach will give you one that keeps you moving safely while you build toward the standard. Nobody starts able to do everything.

Deadly Dozen for Beginners: Your First Race

Deadly Dozen for Beginners: Your First Race from CrossFit BC. New to fitness racing? Here is a friendly, beginner-first guide to Deadly Dozen: what to expect, how to scale every movement, and a simple on-ramp to your…

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.