Team 8ROX
Deadly Dozen Training Plan

Deadly Dozen Coaching

The Deadly Dozen is the original track race — 12 × 400m runs paired with 12 Labours. Our AI coach builds a monthly program targeting your run pace, functional strength endurance, and the ability to sustain effort across all 12 brutal rounds.

What you receive
  • Monthly AI Deadly Dozen program
  • 12 × 400m runs + 12 Labours format
  • Strength, metcon & race sim sessions
  • Every session loaded into your training calendar
  • A fresh AI block every month
How the programme works
  1. 1
    Your data sets the baseline

    Your assessment, race times, station splits and logged sessions form the starting point.

  2. 2
    Your AI coach builds the month

    Strength, conditioning and race-specific sessions are arranged into one block you can follow.

  3. 3
    Every block adapts

    A new month is generated from your latest results, so the plan moves as your training does.

How to begin
  1. 1

    Choose your plan — one programme, or bundle two or three.

  2. 2

    Complete your setup — a short profile and a baseline test, around ten minutes.

  3. 3

    Train from your calendar — every session is loaded for you. Log it when it is done.

£9.99 per month · cancel anytime

The 12 Labours

Each Labour follows a 400m run. 12 rounds. No mercy.

L1
Burpees
20 reps
Metcon
L2
Kettlebell Swings
30 reps
Strength
L3
Box Jumps
20 reps
Power
L4
Thrusters
15 reps
Strength
L5
Pull-Ups / Ring Rows
15 reps
Upper
L6
Wall Balls
25 reps
Conditioning
L7
Dumbbell Devils Press
10 reps
Metcon
L8
Farmers Carry
40m
Strength
L9
Ski Erg / Row
250m
Endurance
L10
Deadlifts
12 reps
Strength
L11
Tyre Flips / Sandbag Clean
8 reps
Power
L12
Sled Push / Pull
20m
Strength

Month 1: Deadly Foundation

Building the aerobic base and functional strength needed to sustain 12 × 400m runs back-to-back with 12 Labours. This program develops your running efficiency, grip strength, and lactate threshold so you can maintain pace through every round.

Monday
Labour Strength Block — Lower & Posterior
strength
50min
Deadlift4 × 8 @ 70% 1RM· rest 90s
Labour 10 preparation — hip drive, braced core
Kettlebell Swing4 × 20· rest 60s
Labour 2 specific — explosive hip extension
Farmers Carry4 × 40m· rest 90s
Labour 8 — grip strength and upright posture
Wednesday
400m Run Intervals + Labour Conditioning
cardio
45min
400m Run6 × 400m· rest 90s
Target a consistent pace — this mirrors the race format
Ski Erg / Row3 × 250m· rest 60s
Labour 9 prep — consistent pull rate
Friday
Metcon & Power Labours
hybrid
50min
Burpee4 × 15· rest 60s
Labour 1 — full lockout at top
Box Jump4 × 12· rest 60s
Labour 3 — absorb landing softly
Dumbbell Thruster3 × 12· rest 75s
Labour 4 — front rack to full press
Wall Ball3 × 20· rest 60s
Labour 6 — aim for 10ft target
Saturday
Deadly Dozen Race Simulation — Half Format
race_sim
60min
Deadly Half Sim1 × 6 × 400m runs + 6 Labours· rest None
Rounds 1-6 at race effort. Note your Labour split times.
Month 2 Preview

Generate a personalised Month 2 AI preview, or subscribe to get your fully tailored Deadly Dozen program.