DEKA Quarterly Challenge


March 1 – March 31


It’s time to get trained up on the two newest movement standard updates for 2024!

Equipment required – RAMs (55/44/33/22lb) & air bike

*11lb required if Youth (10-13) teams are involved

2 person teams – male, female, co-ed, and youth (10-13 divisions)




Duration: 12 minutes 

The Challenge:

For the first 6 minute period the team will complete as many RAM Alternating Reverse Lunge reps as possible.  Teammates will swap every minute on the minute.

*Male – 55lb / Female & 65+ Male – 33lb / Female 65+ & Youth (10-13) – 22lb)

For the second 6 minute period (clock continues to run) the team will complete as many RAM Burpee reps as possible.  Teammates will swap every minute on the minute

*Male – 44lb / Female & 65+ Male – 22lb / Youth (10-13) – 11lb

Chance for bonus points:

During the last 2 minutes of the challenge the team can accumulate as many calories on the air bike as possible.  


Total reps completed in 12 minutes + total calories on the air bike during the last 2 minutes = total score 


Only approved DEKA equipment is allowed (DEKA.FIT website – Equipment page or Affiliate Playbook for approved equipment list)

Updated 2024 Rulebook standards outlined for DEKA Zones 1 & 10 must be followed.

The challenge must be completed at a DEKA Affiliate location or at a location where a DEKA Affiliate is hosting the challenge.

Competitors DO NOT have to be a member of the DEKA Affiliate location

During the RAM Alternating Reverse Lunge & RAM Burpee reps the same mat/rep completion area must be used.  

During the last 2 minutes when air bike bonus points can be gained, the every minute on the minute teammate rotation must be maintained.

*Rollover Air Bike calories count toward total score. If the bike counts in tenths, .4 rounds down & .5 rounds up.


A minimum of one judge is required for each team.  The gym affiliate will have access to the score submission link and are responsible for submitting scores.  *Competitors are not authorized to enter their own scores.  


The DEKA Affiliate location who has the most team entries on the leaderboard will receive:

  • (1) year free subscription to Strive. 1 year free subscription will include access to 5 Strive Pods (and 5 Pod Charging Case), 2 Pair of Strive Shorts (intended for coaches/facility owners), and training services. ($3,480 total value)

  • Gold Spartan DEKA RAM Trophy from RAM.

A team can complete the challenge multiple times throughout the challenge month and all submitted marks will be counted toward the gym affiliate’s total entries.


Top Male, Female, Co-Ed and Youth Team Winners will EACH receive (1) pair of Strive shorts and 1 year access to Strive*.  Additionally, the facility with which the winning team trains will receive 3 months free of Strive. This will include (5) Strive Pods (and 5 Pod Charging Case) and training services. ($1350 total value)

* ongoing facility subscription required for use

** in the case where multiple winning teams originate from the same DEKA facility, Strive will extend the facility’s prize by an additional 3 month period. For purposes of clarity, if 2 teams originate from the same facility the prize awarded to the facility will increase from (3) months to (6) months.


For elite athletes and teams, the margin between good and great is razor thin. A fraction of an inch or a fraction of a second can be the difference between winning and losing. Athletes and teams across the world rely on Strive to optimize performance. At Strive, we are committed to delivering accurate and actionable data-driven insights into muscle load, activation and performance to arm athletes and teams with the information they need to always compete at peak performance. We are the team that will help you train smarter and win more.


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