#Deka Training Plan

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

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

DEKA Exercises: Zone 3 20x Box Jump/Step Overs (DEKA Fit, DEKA Strong, DEKA Mile) Jump or step over the box Both feet must make contact with the top of the box during the rep Bot feet ARE NOT required to make contact with the box at the same time Both feet must make contact with the ground on the opposite side of the box the rep started on Rep = both feet touch top of box and ground on opposite side Body must go over the box “Zone 3 targets the lower body and core muscle groups. It requires focus on balance and coordination challenging the neuromuscular, and central nervous systems.“ 📍 @upgrade.fitnessgsy DEKA Classes every Tuesday/Thursday 6am and 6pm 💪🏼 #DEKA #DEKAFit #dekastrong #dekamile #upgradefitness #upgradefitnessguernsey #guernsey #guernseygym

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

DEKA FIT TEAMS TORREMOLINOS 🥇 32:08 y batiendo nuestra marca juntas Energía, garra, foco y confianza 🚀 Estos fueron nuestros splits en DEKA @dekaspain 🫶🏼 Cuando crees en ti, suceden cosas bonitas y con @selenedance es imposible no sentir MAGIA 🔥 Competir contigo siempre es un aprendizaje, una dosis de adrenalina y una motivación brutal ⚡️ Sábado competimos y no contentas con eso, el domingo volvimos a repetir, superando nuestra propia marca 50” La historia se volvió a repetir e hicimos un finde ÉPICO 🤩 Equipazo donde los haya ❤️ #dekatorremolinos #dekafit #dekaspain #deka #hybridathlete

🌟 What is DEKA Strong? 🌟 Check out this clip for the full rundown! 🎬💪 Join us for an exciting event on Saturday, 8th March! 🎉 Entry link in our bio, or feel free to drop us a DM for more info. Don’t forget—our DEKA class runs every Saturday at 8 AM. Everyone is welcome! 🙌 Tag your workout buddies who would love to join this fitness revolution! 💥👇 #bfunctional #spartandeka #deka #dekastrong #fitness #motivation #fit #training #newport #wales #southwales

THE DEFINITION OF SPEED🏎️ #DEKA #DEKAMILE #SPARTAN

DEKA Zone Movements. Here’s a quick recap of the 10 Zones that you must complete in DEKA. Looking forward to seeing everyone earn their DEKA Mark in our DEKA STRONG Event this coming Saturday 21st September 8am -12pm. Some spaces still available, if anyone else is keen on completing this great challenge! #deka #dekastrong #dekamovement #dekaeurope #dekaireland #dekamile #dekafit #functionalfitness #fitnessmotivation #fitnesschallenge

🟣🟡DEKA Strong 70-74 AG Ladies World Champion 🟡🟣 #deka #dekafit #dekaworldchampionships #dekastrong

Deka Strong @forders_gym Mixed teams with @richardgozdecki PR 10:20 What a race! Fast, furious and so much fun. We knew the mixed teams would be 🔥 10 seconds off our previous time with a couple of little mishaps. I know we can get a sub 10 minute 👊🏻 We are currently 9 seconds off 2nd place in the world rankings. We could have had that today, we’ll have it next time 👊🏻 @ash_fordersgym and @tash.scriven you were ferocious, winners through and through, @forders_gym makes savages. Class day @forders_gym , awesome vibe, awesome people. I love it. #dekastrong #deka #dekafit #fitnessracing #dekateams #fordersgym

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

DEKA KAL. Intensity from start to finish. We had the opportunity to capture the energy, focus and determination that defined the day. From the first station to the final push, every competitor brought everything they had. Events like this are built on discipline, community and serious effort and it was a pleasure to document it. More from the day coming soon. #DEKAKAL #DEKA #FunctionalFitness #FitnessEvent #EventVideography #WestcliffeLandings #SportsVideography #FitnessCompetition #AthleteMindset #EventCoverage #UKFitness #TrainHard