DEKAFIT Zones

RUN 500m

ZONE 1

SPARTAN RAM SQUAT

MOVEMENT:

Spartan RAM Squat (30 reps)
· Elite & Open Men – 55lb/25kg
· Elite & Open Women – 33lb/15kg

PROCESS:

Competitor enters DEKA Zone 1 which is divided into 6 subzones.

Competitor lifts required Spartan RAM weight and carries to subzone 1 and completes 5 reps.

Competitor proceeds to subzone 2. 

Competitor will complete 5 reps in each subzone (30 total reps).

After completing the 5th rep in a zone, the competitor will proceed to the next subzone.

After completing the final 5 reps in subzone 6 (total of 30 reps), competitor will return Spartan RAM and depart DEKA Zone 1.

*Competitor must enter the zone through required entry point and exit through required exit point.

STANDARDS:

During each squat rep, the thigh shall reach or drop below parallel to the ground at the bottom of each squat.  Also known as – hip crease much be at or below knee height at the bottom of the squat.

  • Competitor must reach full hip extension at the top of each squat rep.
  • Each rep is completed once the competitor reaches full hip extension at the top of each squat rep.
  • Competitor is not allowed to drag, throw, or roll the Spartan RAM.
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ZONE 2

500M ROW

MOVEMENT:

Row 500m at damper setting 5

PROCESS:

Competitor enters DEKA Zone 2 and proceeds to an open row machine.

Competitor completes 500m row.

Competitor departs DEKA Zone 2.

*Competitor must enter the zone through required entry point and exit through required exit point.

RUN 500m

ZONE 3

BOX JUMP OVERS

MOVEMENT:

Box Jump Overs (20 reps)

  • 24” Plyo Box for all Athletes (Elite & Open Men / Elite & Open Women)

PROCESS:

Competitor enters DEKA Zone 3 and proceeds to 1st box.

Competitor jumps up on the box and jumps or steps down from the box on the opposite side.

Competitor proceeds to the next box.

Competitor continue this process until all 20 box jump overs have been completed.

Competitor departs DEKA Zone 3.

*Competitor must enter the zone through required entry point and exit through required exit point.

STANDARDS:

  • Elite Men & Women – Competitor must begin the jump with both feet on the ground.  Competitor is allowed to jump or step down from the box.
  • Open Men & Women – Competitor is allowed to jump, step, or climb on and off the box
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ZONE 4

MED BALL SIT-UP THROW

MOVEMENT:

Medicine Ball Sit-Up Throw (30 reps)

  • Elite & Open Men – 20lb
  • Elite & Open Women 14lb

PROCESS:

Competitor enters DEKA Zone 4 and proceeds to an open Medicine Ball Throw Station.

Competitor sits down in front of the station.

Competitor places feet under support.

Competitor grabs medicine ball and places it on chest.

Competitor completes a sit-up

During the process of completing the sit-up, the competitor throws the ball up and forward.  The throw must hit a designated target – this completes 1 rep.

Competitor continues repeating until all 20 reps have been completed.

Competitor departs DEKA Zone 4.

*Competitor must enter the zone through required entry point and exit through required exit point.

STANDARDS:

  • All competitors (Elite & Open) are required to touch their back on the ground during each sit-up rep.
  • Both arms must be used to complete the throw.
  • All competitors (Elite & Open) are allowed to rest in a seated or lying on back position.
  • Catching the rebound will be the most efficient method of completing a rep but a dropped ball will not count as a no rep.

RUN 500m

ZONE 5

500M SKI ERG

MOVEMENT:

Ski Erg (500m) at damper setting 5

PROCESS:

Competitor enters DEKA Zone 5 and proceeds to an open Ski Erg machine.

Competitor completes 500m Ski Erg.

Competitor departs DEKA Zone 5.

*Competitor must enter the zone through required entry point and exit through required exit point.

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ZONE 6

FARMERS CARRY

MOVEMENT:

Farmer’s Carry (100m)

  • Elite & Open Men – 60lb each hand
  • Elite & Open Women – 40lb each hand

PROCESS:

Competitor enters DEKA Zone 6.

Competitor lifts 2 weights (one in each hand) and begins carry.

Competitor completes 100m carry distance.

Competitor returns weights.

Competitor departs DEKA Zone 6.

*Competitor must enter the zone through required entry point and exit through required exit point. 

STANDARDS:

  • All competitors (Elite & Open) are required to carry one weight in each hand.
  • All competitors (Elite & Open) are required to carry the weight in a traditional farmer’s carry manner that positions the weight at the side of the competitors legs as they carry through the 100m distance.
  • All competitors (Elite & Open) are allowed to set weights down and rest.
  • All competitors (Elite & Open) are not allowed to drag or throw the weights.

RUN 500m

ZONE 7

20 CAL AIR BIKE

MOVEMENT:

Air Bike (20 calories)

PROCESS:

Competitor enters DEKA Zone 7 and proceeds to an open air bike.

Competitor completes 20 calories on the air bike.

Competitor departs DEKA Zone 7.

*Competitor must enter the zone through required entry point and exit through required exit point.

STANDARDS:

  • Competitor is allowed to adjust seat height
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ZONE 8

DEAD WALL BALL OVERS

MOVEMENT:

Dead Ball Wall Overs (20 reps)

  • 4’ barrier heigth for all competitors (Elite & Open Men / Elite & Open Women)
  • Elite & Open Men – 60lb
  • Elite & Open Women – 40lb

PROCESS:

Competitor enters DEKA Zone 8.

Competitor transitions to an open ball/wall station.

Competitor lifts ball and throws over the wall.  This completes 1 rep.

Competitor transitions to the other side of the wall.

Competitor lifts ball and throws back over the same wall.  This completes 2nd rep.

Competitor continues repeating this process until all 20 reps are completed.

Competitor departs DEKA Zone 8.

*Competitor must enter the zone through required entry point and exit through required exit point.

STANDARDS:

  • All competitors (Elite & Open) are allowed to lift the ball using whatever lifting technique they prefer.
  • Walls are designed to allow for two competitors at the same time (one on the left side and one on the right side).

RUN 500m

ZONE 9

TANK PUSH PULL

MOVEMENT:

Tank Push/Pull

  • Elite & Open Men – Level 3 resistance
  • Elite & Open Women – Level 2 resistance

PROCESS:

Competitor enters DEKA Zone 9 and proceeds to an open Tank.

Competitor pushes Tank forward 10 meters.

Competitor pulls Tank backward 10 meters.

This completes 1 round.

Competitor continue repeating for a total of down & back x 5 (50 meters of total push & 50 meters of total pull/row).

Competitor departs DEKA Zone 9.

*Competitor must enter the zone through required entry point and exit through required exit point.

STANDARDS:

  • The front of the Tank must be behind the start line before push begins
  • The front of the Tank must reach the 10m finish line before Tank pull/row begins
  • After completing push, competitor pulls/rows the Tank back behind start line using the attached rope.
  • Competitor repeats this process for a total of 5 down & back reps.
  • Competitor must keep Tank in their lane while pushing and pulling/rowing.
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ZONE 10

RAM BURPEES

MOVEMENT:

Spartan RAM Burpee (20 reps)

  • Elite & Open Men – 44lb/20kg
  • Elite & Open Women – 22lb/10kg

PROCESS:

Competitor enters DEKA Zone 10.

DEKA Zone 10 will be divided into 4 subzones.

Competitor lifts required Spartan RAM weight and carries to sub zone 1 and completes 5 reps. 

Competitor proceeds to subzone 2.

Competitor will complete 5 reps in each sub zone (20 total reps).

After completing the final 5 reps in subzone 4, competitor will return Spartan RAM and depart DEKA Zone 10.

*Competitor must enter the zone through required entry point and exit through required exit point. 

After exiting DEKA Zone 10, competitor crosses the finish line.

STANDARDS:

  • Competitor squats down with both hands on RAM and lowers RAM to the floor.
  • Competitor kicks both legs straight back in to a plank position (hands remain on RAM).
  • Competitor lowers entire body until a portion of the chest/upper torso region of the body makes contact with the RAM.
  • Competitor pushes body back up to a plank position.
  • Competitor kicks both legs forward back under the body.
  • From the position, the competitor can complete a snatch to overhead lift, clean to press lift, or a ground to standing curl to press lift.
  • All competitors (Elite & Open) are required to finish each rep with the RAM pressed above the head with full elbow and hip extension.
  • All competitors (Elite & Open) are not required to jump off the ground during a RAM Burpee rep.
  • Competitors are allowed to kick both feed backward & forward at the same time or step feet backward and forward one at a time.
  • Competitors are not allowed to drag, throw, or roll the Spartan RAM.

FINISH

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