Compete together, bond for life!

Rules of Competition

Divide and conquer the DEKA FIT course as a team of two.

Divisions:

• Male
• Female
• Co-Ed (1 male & 1 female)

Competition flow:

Each team of two will have one timing device.  

The first and last 500 meter run (500m run before DEKA Zone 1 & 500m run before DEKA Zone 10) must be completed by both teammates.  All other running can be divided however the team members prefer – One teammate running the entire 500m or one teammate running the first lap and the other teammate running the 2nd lap.  

At the start of the race, both team members will be at the start line together and they will run the first 500m run together.  

After both team members enter DEKA Zone 1, the repetitions can begin. Once the repetitions are completed, hand to hand contact must be made (hand slap/high five), and 1 of the 2 teammates will then begin the next 500m run.  

The teammate not running has two options – stage themselves on the outside of DEKA Zone 2 in the Running Hand Off Zone or stage themselves inside DEKA Zone 2 in preparation for completing Zone 2.  This leaves the runner with two options – hand off to their teammate in the Running Hand Off Zone after running the first lap or run the entire 500m.

This process will continue until the final 500m run which takes place after completing DEKA Zone 9.  *As stated above, both teammates must run the first and final 500m run together.  

Running Hand Off Zones will all be located on the outside of the running track in front of the DEKA Zone 2-9 entry points.

If a team is splitting up a 500m run, the timing device will be handed off at the Hand Off Zone located in front of the DEKA Zone that is to be completed next, and the team member who handed off will then move inside the DEKA Zone.

Small exit/entry points (different location than the main DEKA Zone entry/exit points) will be located inside DEKA Zones to allow for easy access to the next DEKA Zone.

DEKA Zone repetitions, meters, or calories CAN NOT begin until both competitors are inside the zone and hand to hand contact has been made between the teammates (hand slap/high five)

500m runs CAN NOT begin until all repetitions, meters, calories are completed and hand contact inside the zone has taken place (hand slap/high five).  *Teammates must stay together inside the DEKA Zones (the upcoming runner CAN NOT stage themselves at the zone exit while their teammate is completing the zone work)

If one team member is running the entire 500m run, the other team member will go straight to the next DEKA Zone. 

After completing DEKA Zone 9, both teammates must run the final 500m run together.

After completing DEKA Zone 10 both teammates must cross the finish line together. 

If a team member is unable to finish the race, the team will receive a DNF (did not finish).

Team members can divide up repetitions, meters, and calories using whatever strategy they prefer, but there can only be one person at a time completing the work.  The team must use the same station (rep completion area/mat, rower, ski, bike, tank) for all repetitions, meters, calories.  Co-Ed teams are allowed to switch back and forth between male/female weights if dividing reps during a zone but a male is NOT allowed to use the female weight.   

Below are examples:

Example 1: DEKA Zone 2 & 5 – Row & Ski x 500m

Only one team member can be completing the Row & Ski at a time.  Both competitors are not allowed to be pulling the handle(s) at the same time.  Team members can switch and divide the 500m however they prefer.

Example 2:  DEKA Zone 6 – Farmer’s Carry

One team member must carry both dumbbells.  The dumbbells can be set down as many times as necessary and the other team member can pick them up and continue.  *For Co-Ed teams, if the female member starts with the 40lb weights, the male team member CAN NOT assist during the 100m carry.  

Example 3: DEKA Zone 8 – Dead Ball Wall Over

Team members are NOT allowed to throw/toss the ball back and forth up and over the wall.  Transitioning around the outside of the A Frame to the other side of the wall after the ball is thrown over is required.  If dividing reps, once a teammate throws the ball over and completes the transition around the A Frame to the other side of the wall, the other teammate can begin.  Team members can divide the reps using whatever strategy they prefer.

Example 4: DEKA Zone 9 – Tank Push/Pull x 100m

Only one teammate can be pushing/pulling the Tank at a time.  Team members can switch and divide the 100m however they prefer.  For Co-Ed teams, if the axle resistance is moved from 3 (male resistance) down to 2 (female resistance) for the female teammate, both axles must be returned to 3 before the male teammate begins pushing/pulling again.  

*All DEKA Zones that have a weight implement:  Males must use male weight and females can use female or male weight.  If dividing reps, team members are allowed to pass the weight to their teammate but only one DEKA Zone station can be used to complete the reps.

Zone completion hand contact rules:

For zone 1, the Spartan RAM must be placed on the ground before hand contact (hand slap) occurs.  For zones 2 & 5, hand contact must occur before teammate touches the rower and ski handle(s).  For zones 2, 5, & 7 the meter and calorie count must be reached before hand contact occurs.  For zone 6, the dumbbells must be placed back in the area where they were picked up before the hand contact occurs.  For all other zones, the zone requirements must be 100% completed before hand contact occurs.  

 **The team division is designed to allow 2 team members to divide and conquer the DEKA FIT course together. Teammates will receive a finisher shirt and a DEKA FIT medal but because the course is completed by 2 people, individual DEKA Trifecta Medal Wedges will not be received.

DEKA STRONG Teams Rulebook 

Rules of Competition

Divide and conquer the DEKA STRONG course as a team of two.

Divisions:

• Male
• Female
• Co-Ed (1 male & 1 female)

Competition flow and rules:  

DEKA Zone reps, meters, and calories are divided up between the team.

Once a zone is completed, hand to hand contact must be made (hand slap/high five) before the next zone can be started.

Team members can divide up repetitions, meters, and calories using whatever strategy they prefer, but there can only be one person at a time completing the work.  The team must use the same station (rep completion area/mat/box/zone, rower, ski, bike, tank) for all repetitions, meters, calories.  Co-Ed teams are allowed to switch back and forth between male/female weights if dividing reps during a zone but a male is NOT allowed to use the female weight.   

DEKA Zone 2 & 5 – Row & Ski x 500m:

Only one team member can be completing the Row & Ski at a time.  Both competitors are not allowed to be pulling the handle(s) at the same time.  Team members can divide the 500m however they prefer.

DEKA Zone 6 – Farmer’s Carry:

One team member must carry both dumbbells.  The dumbbells can be set down as many times as necessary and the other team member can pick them up and continue.  *For Co-Ed teams, females are allowed to carry male weight but males are not allowed to carry female weight.  

DEKA Zone 9 – Tank Push/Pull x 100m:

Only one teammate can be pushing/pulling the Tank at a time.  Team members can switch and divide the 100m however they prefer.  For Co-Ed teams, if the axle resistance is moved from 3 (male resistance) down to 2 (female resistance) for the female teammate, both axles must be returned to 3 before the male teammate begins pushing/pulling again.  

*All DEKA Zones that have a weight implement:  Males must use male weight and females can use female or male weight.  If dividing reps, team members are allowed to pass the weight to their teammate after completing a rep but only one DEKA Zone station can be used to complete the reps.

Zone completion hand contact rules:

For zones 2 & 5, hand contact must occur before teammate touches the rower and ski handle(s).  For zone 2 a teammate is allowed to strap in to the rower while the other teammate is completing zone 1.  For zones 2, 5, & 7 the meter and calorie count must be reached before hand contact occurs.  For all other zones, the zone requirements must be 100% completed before hand contact occurs.  

 **The team division is designed to allow 2 team members to divide and conquer the DEKA STRONG course together.  Both teammates will receive a finisher shirt and a DEKA STRONG medal but because the course is being divided by the two teammates, DEKA STRONG Trifecta Wedge will not be received.

DEKA MILE Teams Rulebook 

Rules of Competition

Divide and conquer the DEKA MILE course as a team of two.

Divisions:

• Male
• Female
• Co-Ed (1 male & 1 female)

Competition flow:  

The first and last 160 meter run (160m run before DEKA Zone 1 & 160m run before DEKA Zone 10) must be completed by both teammates.  All other running can be divided however the team members prefer 

After both team members reach DEKA Zone 1, the repetitions can begin. Once the repetitions are completed, hand to hand contact must be made (hand slap/high five), and 1 of the 2 teammates will then begin the next 160m run.  

Once the 160m run is complete, DEKA Zone 2 can begin.

This process will continue until the final 160m run which takes place after completing DEKA Zone 9.  *As stated above, both teammates must run the first and final 160m run together.

After every run, hand to hand contact must be made (hand slap/high five) before DEKA Zone completion work can begin.   

160m runs CAN NOT begin until all repetitions, meters, calories are completed and hand to hand contact has been made (hand slap/high five). 

After completing DEKA Zone 9, both teammates must run the final 160m run together.

Team members can divide up repetitions, meters, and calories using whatever strategy they prefer, but there can only be one person at a time completing the work.  The team must use the same station (rep completion area/mat/box/zone, rower, ski, bike, tank) for all repetitions, meters, calories.  Co-Ed teams are allowed to switch back and forth between male/female weights if dividing reps during a zone but a male is NOT allowed to use the female weight.   

DEKA Zone 2 & 5 – Row & Ski x 500m:

Only one team member can be completing the Row & Ski at a time.  Both competitors are not allowed to be pulling the handle(s) at the same time.  Team members can divide the 500m however they prefer.

DEKA Zone 6 – Farmer’s Carry:

One team member must carry both dumbbells.  The dumbbells can be set down as many times as necessary and the other team member can pick them up and continue.  *For Co-Ed teams, females are allowed to carry male weight but males are not allowed to carry female weight.  

DEKA Zone 9 – Tank Push/Pull x 100m:

Only one teammate can be pushing/pulling the Tank at a time.  Team members can switch and divide the 100m however they prefer.  For Co-Ed teams, if the axle resistance is moved from 3 (male resistance) down to 2 (female resistance) for the female teammate, both axles must be returned to 3 before the male teammate begins pushing/pulling again.  

*All DEKA Zones that have a weight implement:  Males must use male weight and females can use female or male weight.  If dividing reps, team members are allowed to pass the weight to their teammate after completing a rep but only one DEKA Zone station can be used to complete the reps.

Zone completion hand contact rules:

For zone 1, the Spartan RAM must on the ground when hand contact (hand slap) occurs.  For zones 2 & 5, hand contact must occur before teammate touches the rower and ski handle(s).  For zone 2 a teammate is allowed to strap in to the rower while the other teammate is running.  For zones 2, 5, & 7 the meter and calorie count must be reached before hand contact occurs.  For all other zones, the zone requirements must be 100% completed before hand contact occurs.  

 **The team division is designed to allow 2 team members to divide and conquer the DEKA MILE course together.  Both teammates will receive a finisher shirt and a DEKA MILE medal but because the course is being divided by the two teammates, the DEKA MILE Trifecta Wedge will not be received.

“I had so much fun in the DEKA FIT Relay. For one, it was great having a partner to split the work with! But it also motivates me to work harder because I had someone depending on me and vice versa. It was very cool to see so many people from different backgrounds, age groups, and fitness levels taking on the exact same course and executing all zones to the same standard on the same day. I saw everything from athletes that had run the elite wave that morning, to sisters, to couples, to father and son. In my opinion, that’s what it’s all about.”
Preston Burnett

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DEKA Moments