🎙️ Episode 1: Race Craft Essentials — Pacing the First Run, Farmer's Carry & Deadlifts

How do you race Deadly Dozen—not just survive it? In this episode, Jay breaks down the opening phase of the race: the first 400 m run, the Farmer's Carry, and the Kettlebell Deadlift. We get into solo vs pairs pacing, oxygen debt (and why the first 400 m can ruin your day), how to approach a 240 m carry without red-zoning, and the deadlift strategies that keep you moving fast and legal. We also touch on judging standards, inclusivity, and where fitness racing sits alongside HYROX, DEKA, OCR, and CrossFit. What you'll learn Solo vs Pairs: Why pairs "go hot" and solos must pace—even for elites. First Run Tactics: Managing the inevitable oxygen debt; avoiding the "too-fast 400 m" trap. Farmer's Carry Strategy (240 m): Shuffle vs run, why continuous carry beats frequent drops, and realistic target times (~2:00–3:00). Training for the Carry: Grip first; heavy barbell work (deadlifts, rack pulls), single-arm rows ("Kroc rows"), hangs, suitcase carries. Deadlift Race Technique: Stance width, hinge vs squat bias, "finger-tip" grip for extra range, anatomical breathing, smart rep schemes (30/30, 20/20/20, etc.). Standards & Culture: Full extension, simple rulebook, inclusive-first ethos with pro-level judging for elites. The Bigger Picture: Why conventional fitness racing works—simple tools, low skill barrier, high demand.

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