#Deka Fit Training Program

WHAT IS DEKA DEKA is a fitness challenge developed by Spartan. It’s designed to be accessible to all fitness levels and focuses on functional fitness through ten zones. The name “DEKA” comes from the Greek word for “ten,” representing the ten fitness zones DEKA will meet you where you are in your fitness journey. The workout will always be the same 10 zones allowing you to test your fitness level each time you visit. Variations include DEKA FIT, DEKA MILE & DEKA STRONG. The 10 zones are : 30 Ram Alt Reverse Lunges 500m Row 20 Box Jump/Step Overs 25 Med Ball Sit-Up /Throws 500m SkiErg 100m Farmers Carry 25 Cal Air Bike 20 Dead Ball Wall Overs 100m Tank Push/Pull 20 Ram Burpees.  Weights vary between male & female & based on age category. STRONG: Complete all 20 zones MILE: 160m run before each of the zones FIT : 500m run before each of the zones We hold events each quarter & classes run Monday & Thursday evenings & Saturday mornings @warriors_world_uk For more information on our events or classes drop me a message @delieufit We are currently running a in house simulation on Sunday 17th tickets can be found in my bio. This is ahead of the UK FIT event in September - last few tickets remaining on the Spartan website. Let’s go DEKA TEAM🔥 @deka.fit @deka.europe

Spartan DEKA is this weekend!! If you want to move faster and avoid no reps, here are your Do’s & Don’ts: Reverse Lunges ❌ Don’t stay crouched (you’ll get a no rep) ❌ Don’t shortcut depth. Knee must touch the floor ✅ Use a wider stance to reach depth easier ✅ Extend your hips fully at the top RAM Burpees ❌ Don’t use a narrow stance (risk hurting your back) ❌ Don’t let the bar drift too far from your body ✅ Wider stance = more legs and hips ✅ Lock out every rep to avoid a no rep Slam Ball Over Box ❌ Don’t keep your hips high and use your back ❌ Don’t arch at the top of the rep ✅ Squat down to pick the ball up ✅ Use your hips to drive the ball over the box Box Hop Overs ❌ Don’t stand all the way up on the box ❌ Don’t take too many steps after your reps ✅ Stay low and squatting while on the box ✅ Aim for 3 total steps per rep. Make your last step the start of your next jump Wall Ball Sit-Ups ❌ Don’t slam the ball down ❌ Don’t reach too far overhead and overextend ✅ Use your lats. Think pullover with the ball ✅ Keep the ball close to your head when touching behind Sled Push/Pull ❌ Don’t use the Hyrox sled push method (tank sled is different) ❌ Don’t walk the sled backwards on the pull ✅ Put the handles on your wrists before you start ✅ Use a rowing motion + step back to save your legs for the run Save this for your DEKA session 🔥

Check this video out to improve those DEKA box step overs and crush your next race! Come and train with us @crossfitcentralburnet to prepare for your next @deka.fit race. We will be hosting a DEKA Strong and Mile Aug. 23! Signup link in the bio 🔗 #dekafit #deka #hybrid #athlete

🔴⚫️The Final Count Down To DEKA FIT UK 🇬🇧 Fast Approaching - Take A Look At The Zones - Zone 8: 20 Ball Over⚫️🔴 #dekafit #dekauk #hybridfitness #dekaeurope

Save this video for DEKA STRONG TIPS Can't wait to do this again this weekend but with a partner. You still have time to train for this functional fitness competition. If you need help, send me DM 😁💪🔥 @deka.fit #deka #dekastrong #fitnesscompetitor #ocrtraining #personaltraining #fitness #personaltrainer #workout #bootcamp #training #fitnessmotivation #motivation #health #strengthtraining #fitfam #weightloss #exercise #nutrition #healthylifestyle #strength #fitnessforwomen #functionaltraining #cpt #strength #onlineworkouts #weightlossmotivation #coaching #sanantoniofitness #challengeyourself

The athlete in me will never die😅🔥. This past weekend I did the DEKA Strong Challenge, and boy was it rough. Like it hurt really bad😂, but i got through it💪🏾! I'll always push myself to the limits. Shoutout to @clubhausfitnesslr for being amazing hosts, and my @apcfit_lr family for the support. Can't wait to do the Deka Fit in July☺️. Would y'all do this challenge? 👀🫠 #fitness #personaltrainer #deka #athlete #plantbased #dekastrong #challenge #gym #exercise #holistic #fyp #littlerock #

10/10 training technique. No notes. 🎥 @kaylacittadino #spartan #spartanDEKA #DEKAFIT

DEKA Workout Breakdown 10 Zones. 100% Effort. No excuses. Zone 1: 500m Row Zone 2: 20 Box Step Overs Zone 3: 25 Med Ball Sit-Ups Zone 4: 500m SkiErg Zone 5: 100m Farmer Carry Zone 6: 25 Cal Air Bike Zone 7: 20 Dead Ball Shoulder Overs Zone 8: 500m Run Zone 9: 100m Tank Push / Sled Push Zone 10: 20 RAM Burpees Total body. Total grind. Total mental test. This is strength, conditioning, and grit all in one session. Train like an athlete. Compete against yourself. Show up better than last week. _ #modernfitnessoc #dekafit

🤣😂 Enjoy! But seriously, Deka Zone 3 may not be the most physically demanding, but without good technique and consistent practice, you're going to lose a lot of time and effort, so be sure to train for this zone. We can help you drastically improve your Deka times. Visit the 🔗 in our Bio. #dekafit #dekatraining #dekastrong #dekamile #dekaathlete

Can you believe it's already been a week?! Throwing it back to the absolute BATTLE that was the Northeast DEKA FIT. 💥 From the first 500m run to the final RAM Burpees, the grit and determination were off the charts. This recap is for every single athlete who left it all in the arena. You are the heart of DEKA. Relive the sweat, the high-fives, and every single conquered zone. You all brought the FIRE! 🔥 What zone tested you the most? Tell us below! 👇 #Spartan #spartanDEKA #NortheastDEKAFIT #DEKAFIT #WeAreAllAthletes #EarnYourMark #CelebrateFitness

What is DEKA? Here’s the full run down! 3 BASE EVENTS 💪DEKA Strong - 10 zones ⚡️DEKA Mile - 10 zones + 1 mile 🏃‍➡️DEKA Fit - 10 zones + 5K ZONES (weights M/F in lb) 1. Alt Reverse Lunges x30 (55/33) 2. Row x 500m 3. Box Step Over/Jump x20 (24”) 4. Med Ball Sit Up x25 (20/14) 5. Ski x 500m 6. Farmer Carry x 100m (60/40ea) 7. Air Bike x 25cal 8. Dead Ball Shoulder Over x20 (60/40) 9. Tank Push/Pull x 100m 10. Weighted Burpees x20 (44/22) DIVISIONS - Solo - 2 Person Teams - 4 Person Teams (Deka Fit only) - Kids (10-13) - Ruck Solo - Ruck 2 Person Teams (in beta testing) Celebrate fitness & earn your Deka mark!🤘🏼 … I’m a hybrid coach & Deka Strong AG world champion, training for Deka has taught me some huge life lessons and built the confidence I need to tackle life. I share my best hybrid tips every week in my Fit Tips emails, subscribe in my bio! … #whatisdeka #dekafit #dekatraining Hybrid Training | Deka Fit | What is Deka

💥𝗗𝗘𝗞𝗔 𝗙𝗜𝗧💥 𝙒𝙝𝙖𝙩’𝙨 𝙖𝙡𝙡 𝙩𝙝𝙚 𝙍𝘼𝙑𝙀 𝙖𝙗𝙤𝙪𝙩? DEKA Events are functional fitness competitions put on by @spartan designed for 𝗮𝗹𝗹 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗹𝗲𝘃𝗲𝗹𝘀. It’s 10 zones and can be attacked at a variety of different intensities whether competing or just looking to increase your fitness. If you’re not much of a runner, go for Deka Strong 💪 If you’re looking for some cardio in-between stations, look into Deka Mile or Deka Fit 🏃🏻 If you’re looking to compete in a Deka Fit race, visit Deka.fit to find an event near you and be sure to use 𝗖𝗼𝗱𝗲: 𝗦𝗔𝗣𝗖𝗔-𝟲𝟴𝟲𝟱𝗭-𝟯𝟭𝟱𝟯𝗕 to receive 20% off at checkout 🔥