DEKA
DEKA is more than just a workout or competition—it’s a revolutionary approach to functional fitness that is accessible to everyone, regardless of experience or fitness level. Whether you’re looking to improve your overall fitness, challenge yourself with a new training structure, or prepare for a DEKA event, DEKA provides a clear and measurable way to track your progress.
Deka Strong
No running, just the 10 zones.
Ideal for beginners or those focusing on strength and functional fitness.
Deka Mile
160 meters of running between each zone (1 mile total).
A great balance of strength and cardiovascular fitness.
Deka Fit
500 meters of running between each zone (5 km total).
The ultimate endurance challenge.
Deka Atlas
DEKA ATLAS is a 10 zone fitness test designed to highlight humans who have a well-rounded strength foundation and strong work capacity engine, and is also an attainable strength test goal for the world to train for.
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Deka Ultra
An amped up version of our classic DEKA FIT, the DEKA Ultra involves completing 5 circuits of our 10 Zone, 5K challenge. Total distance covered is 25K (15.5 miles)
Zone 1 Lunges
RAM Alternating Reverse Lunge:
Weighted reverse lunges, testing leg strength and endurance.
Zone 2 Rower
Row:
A 500-meter row on a rowing machine to measure cardiovascular endurance and upper body stamina.
Zone 3 Box Step Overs
Box Jumps/Step-Overs:
20 box jumps or step-overs, testing coordination and explosive power.
Zone 4 Sit Ups
Med Ball Sit-Up/Throw:
25 med ball sit-ups or throws, focusing on core strength.
Zone 5 Ski
SkiErg:
A 500-meter row on a SkiErg machine to build upper body endurance.
Zone 6 Farmers Carry
Farmer's Carry:
A 100-meter farmer's carry for grip strength and endurance.
Zone 7 Assault Bike
Air Bike:
25 calories on an air bike for a high-intensity, full-body cardio challenge.
Zone 8 Ball Over Shoulder
Dead Ball Shoulder Over/Wall Over:
20 dead ball shoulder overs or wall overs, testing total-body strength.
Zone 9 Sled Push/Pull
Tank Push/Pull:
A 100-meter tank push and pull for lower body power and endurance.
Zone 10 Burpees
RAM Burpee:
20 burpees with a RAM (weighted roller), designed as a full-body stamina test.