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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.

DEKA loads are set by gender and age, not by a Pro/Open split. Elite and Age Group athletes lift the same weights and compete in separate categories for ranking. Weights shown are the standard adult (14+) loads.
Preceded by 500m Run

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.

QuadsGlutesCore

Options

Men25 kg / 55 lb
Women15 kg / 33 lb
Preceded by 500m Run

2. Row

500 m on the rower. A full-body pull: legs first, then back, then arms on every stroke.

BackLegsCardio
Preceded by 500m Run

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.

QuadsGlutesCalves
Preceded by 500m Run

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.

CoreShoulders

Options

Men9 kg / 20 lb
Women6 kg / 14 lb
Preceded by 500m Run

5. Ski Erg

500 m on the SkiErg. Drive from the hips and core on each pull, not just the arms.

LatsCoreCardio
Preceded by 500m Run

6. Farmer's Carry

100 m carrying a dumbbell in each hand (load is per hand). Stand tall, brace, and keep walking.

GripTrapsCore

Options

Men27.5 kg / 60 lb (per hand)
Women17.5 kg / 40 lb (per hand)
Preceded by 500m Run

7. Air Bike

25 calories on the air bike. Push and pull with the arms while driving the legs to bank calories fast.

LegsArmsCardio
Preceded by 500m Run

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.

Posterior chainFull bodyGrip

Options

Men27.5 kg / 60 lb
Women17.5 kg / 40 lb
Preceded by 500m Run

9. Tank Push / Pull

100 m pushing then pulling the magnetic-resistance sled (the Tank). Stay low and keep it moving.

LegsBackFull body

Options

MenResistance 8 / 3 (push / pull)
WomenResistance 7 / 2 (push / pull)
Preceded by 500m Run

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.

Full bodyShouldersCardio

Options

Men20 kg / 44 lb
Women10 kg / 22 lb

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