Crescent City Community Fitness – Functional Fitness
Deadly Dozen Fitness Test (Time)
For Time:
400 Meter Run
60 KB Deadlifts (70/53#)
400 Meter Run
60 DB Snatches (35/25#)
400 Meter Run
60 KB Goblet Squats (35#/26#)
400 Meter Run
60 Double DB Push Press (30/15’s#)
400 Meter Run
60 Plate Ground to Overhead (35#/25#)
400 Meter Run
20 Devil’s Press (25/12#’s)
Substitutions:
Row or Ski: 400 Meters
C2 Bike: 800 Meters
Assault Bike: 24 Calories
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The DFT is 50% of the DEADLY DOZEN race
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If you feel like you aren’t ready for this version, choose the scaled version of the workout
Deadly Dozen Fitness Test (Scaled) (Time)
200 Meter Run
30 KB Deadlifts (70/53#)
200 Meter Run
30 DB Snatches (35/25#)
200 Meter Run
30 KB Goblet Squats (35#/26#)
200 Meter Run
30 Double DB Push Press (30/15’s#)
200 Meter Run
30 Plate Ground to Overhead (35#/25#)
200 Meter Run
10 Devil’s Press (25/12#’s)
Substitutions:
Row or Ski: 200 Meters
C2 Bike: 400 Meters
Assault Bike: 12 Calories
