DEKA Race Format
DEKA is 10 functional fitness zones, the same in every format. What changes is the running: FIT adds a 500m run before each zone, MILE a 160m run, and STRONG has none. Pick a format below to see the runs and the standard loads.
Each zone is preceded by a 500m run or walk — 5,000m (3.1 miles) of running in total.
1. RAM Alternating Reverse Lunge
30 reps (15 per leg). Hold a RAM (weighted bag) and step back into a lunge until the back knee touches, then drive up to full extension.
Options
2. Row
500 m on the rower. A full-body pull: legs first, then back, then arms on every stroke.
3. Box Step / Jump Over
20 reps over a 60 cm / 24 in box. Jump or step up and over, landing on the far side each rep.
4. Med Ball Sit-Up Throw
25 reps. Sit up holding a medicine ball and throw it to a target at the top. DEKA MILE and STRONG use a plain weighted sit-up.
Options
5. Ski Erg
500 m on the SkiErg. Drive from the hips and core on each pull, not just the arms.
6. Farmer's Carry
100 m carrying a dumbbell in each hand (load is per hand). Stand tall, brace, and keep walking.
Options
7. Air Bike
25 calories on the air bike. Push and pull with the arms while driving the legs to bank calories fast.
8. Dead Ball Over Shoulder
20 reps lifting a dead ball from the floor up and over one shoulder. DEKA FIT uses a wall-over variant.
Options
9. Tank Push / Pull
100 m pushing then pulling the magnetic-resistance sled (the Tank). Stay low and keep it moving.
Options
10. RAM Weighted Burpee
20 reps. A burpee holding a RAM, pressing it overhead at the top of every rep. The finisher of the 10 zones.