Three weeks. Three workout challenges. One goal: A worldwide legacy.
Welcome to DEKAFIT Open, from the creators of Spartan — a virtual workout challenge.
From August 10-24, a new bodyweight and weighted workout will be released every Monday over email, social media and this website.
To enter, athletes must complete all three bodyweight or all three weighted challenges before August 30 at 11:59 PM EST. Click the “Challenges” tab to see the full list of currently available workouts.
As a reward, you’ll earn placement on the global DEKAFIT leaderboards, and unlimited bragging rights.
The DEKAFIT Open is free to join — no prior registration necessary.
* Upgrade for exclusive DEKAFIT tee shirt and medal is here.
U.S. MEDAL + EXCLUSIVE TEE UPGRADE KIT GLOBAL MEDAL + EXCLUSIVE TEE UPGRADE KIT
* Workout submission is open until August 30 at 11:59 PM EST.

THE WORKOUT TYPES

Participants may complete one of the following two series to join DEKAFIT Open.

1) THE BODYWEIGHT SERIES

No equipment. No B.S. These bodyweight workouts inspired by DEKAFIT challenges are guaranteed to make you sweat.
WEEK1: DEKAFIT300
WEEK2: DEKAFIT200
WEEK3: COREDINATION

2) THE WEIGHTED SERIES

Named for the gods and goddesses of the Greek pantheon, these three equipment-based challenges will push you beyond your limits.
WEEK1: HERA
WEEK2: HERMES
WEEK3: HERCULES

DEKAFIT Open Challenges

Video Instructions
Written Instructions

BODYWEIGHT CHALLENGE 1 - DEKAFIT300

Burpees, alternating reverse lunges and sit-ups combined in a descending rep count ladder for a total of 300 reps.
Exercises must be completed in the order listed above. All reps must be completed before moving onto the next exercise/round. The objective is to complete this challenge as quickly as you can.
  • Round 1: 40 reps of each exercise
  • Round 2: 30 reps of each exercise
  • Round 3: 20 reps of each exercise
  • Round 4: 10 reps of each exercise
A wall is required for all 3 exercises. A tape or chalk line must be placed on the wall at or above the athlete’s head. Burpees and alternating reverse lunges will require the competitor to touch both hands above the tape line for each rep to count.
Sit-ups will require the competitor to touch the wall from a seated position for each rep to count. There is no height restriction for the sit-ups. As long as the athlete's hands make contact with the wall, the rep will be counted.

EXERCISES

1. Burpee

  • Begin in a tall, standing position with your hips and knees fully extended.
  • Drop down and kick your feet back so that your chest makes contact with the ground and your knees are fully extended.
  • Kick your feet forward.
  • Return to a tall, standing position
  • Jump. Your feet must leave the ground.
  • Touch the wall. Both hands must touch the wall above the tape or chalk line
  • A rep is counted each time both hands touch the wall above the tape or chalk line.

2. Alternating Reverse Lunge

  • Begin in a tall, standing position with your hips and knees fully extended. You should be completely upright.
  • Step back, lowering your back knee to the ground/pad. The knee must touch the ground/pad.
  • At the bottom of the position the knee must be touching the ground/pad; the knee must be under or behind the hip, and the front foot must be flat on the ground.
  • At the top of the rep the body should be upright with full hip and knee extension.
  • Touch the wall. Both hands must touch the wall above the tape or chalk line.
  • A rep is counted each time both hands touch the wall above the tape or chalk line.
  • Alternate leg every rep.
  • If the rep count is 40, perform 20 reps for each leg.

3. Sit-Up

  • Begin lying on the ground with knees bent, feet close to or touching the wall, and hands touching the ground behind your head.
  • Sit-up until the torso is upright enough to allow both hands to touch the wall in front of you.
  • Lower torso back down on the ground and touch hands on the ground behind head.
  • A rep is counted each time both hands touch the wall at the top of the sit-up position (both hands must be touching the ground above the head at the start of each rep). The final rep is counted once the wall is touched.

BODYWEIGHT CHALLENGE 2 - DEKAFIT200

Squat taps and hand-release push-ups combined in an ascending rep count ladder for a total of 200 reps.
Note that the squat taps start and finish at a higher rep range than the hand-release push-ups. Exercise must be completed in order and all reps must be completed before moving onto the next exercise/round. The objective is to complete this challenge as quickly as you can.
  • Round 1: 15 Squat Taps, 5 Hand-release Push-ups
  • Round 2: 20 Squat Taps, 10 Hand-release Push-ups
  • Round 3: 25 Squat Taps, 15 Hand-release Push-ups
  • Round 4: 30 Squat Taps, 20 Hand-release Push-ups
  • Round 5: 35 Squat Taps, 25 Hand-release Push-ups

EXERCISES

1. Squat Taps

  • Begin in a tall-standing position--hips and knees must be fully extended — you should be completely upright.
  • Lower the hips so they meet or break parallel to the ground.
  • Tap the ground between your feet with both hands.
  • Return to a tall-standing upright position with your hips and knees fully extended. You may not use your hands to assist this movement in any way; this includes pushing off of your legs.
  • Reach your hands up directly overhead. Your arms must reach full extension.
  • Rep is counted once the hands reach fully extended overhead.

2. Hand-Release Push-up

  • Begin in a palm plank (push-up) position.
  • Non-competitive athletes can drop to their knees for the hand-release push-ups.
  • Lower yourself until your chest touches the ground.
  • Release your hands from the ground completely.
  • Return your hands to the ground, push back up into palm plank position.
  • Note: Your body must be completely in-line at the top of the position, meaning there is no hip sag.

BODYWEIGHT CHALLENGE 3 - COREdination

Hip taps, knee-slap mountain climbers and squat thrusts. Complete all reps of each exercise before moving onto the next exercise.
The challenge is over once you finish the final rep of the final exercise. The objective is to complete this challenge as quickly as you can.

EXERCISES

1. Hip Taps (Alternating)

  • 50 reps each side (100 total reps)
  • Begin in an elbow plank position — your legs and hips must be fully extended, your elbows must be directly under your shoulders and your feet must be touching.
  • Note: there can be no hip sag.
  • Tap your left-side hip with your left hand and return it to the ground (reset position).
  • Repeat with the opposite side.

2. Knee-slap Mountain Climbers (Alternating)

  • 40 reps each side (80 total reps)
  • Begin in a palm-plank (Push-up) position — your legs and hip must be fully extended and your wrists must be directly under your shoulders.
  • Note: there can be no hip sag.
  • Drive your right knee up toward your chest and touch it with your left hand.
  • Return your foot and hand to the reset position (you should be back in the palm-plank position).
  • Repeat with the opposite side.

2. Squat Thrust

  • 60 total reps
  • Begin in a tall, standing position with your hips and knees fully extended — you should be completely upright.
  • Drop your hands down to the ground in front of you and kick your feet back. You should land in a palm-plank (push-up) position.
  • Return to a tall, standing position with your hips and knees fully extended — you should be completely upright.

WEIGHTED CHALLENGE 1 - HERA

Weighted alternating reverse lunges and weighted ground to overheads combined in a descending rep count ladder for a total of 200 reps.
Exercise must be completed in the order listed above. All reps must be completed before moving onto the next exercise/round. The objective is to complete this challenge as quickly as you can.
  • Round 1: 40 reps of each exercise
  • Round 2: 30 reps of each exercise
  • Round 3: 20 reps of each exercise
  • Round 4: 10 reps of each exercise

EXERCISES

1. Alternating Reverse Lunge (Weighted)

Weight implements:
  • Spartan RAMroller
    • Must be front racked above the chest, back-racked across the shoulders, or single-shoulder racked
    • Men: 55lb RAMroller
    • Women: 33lb RAMroller
  • Sandbag
    • Must be front racked above the chest, back-racked across the shoulders, or single-shoulder racked
    • Men 50lb: sandbag
    • Women: 30lb sandbag
  • Dumbbells
    • Must be front racked
    • Men: Two 25lb dumbbells
    • Women: Two 15lb dumbbells.
  • Begin in a tall, standing position with your hips and knees fully extended — you should be completely upright. The weight must be in one of the following positions labeled above.
  • Step back, lowering your back knee to the ground/pad. The knee must touch the ground/pad.
  • At the bottom of the position, the knee must be touching the ground/pad; the knee must be under or behind the hip, and the front foot must be flat on the ground.
  • At the top of the rep, the body should be upright with full hip and knee extension.
  • A rep is counted each time you reach the tall, standing position (hips and knees must be fully extended).
  • Alternate leg every rep.
  • If the rep count is 40, perform 20 reps for each leg.

2. Ground to Overhead (Weighted)

Weight implements:
  • Spartan RAMroller
    • Men: 55lb
    • Women: 33lb
  • Sandbag
    • Men 50lb sandbag
    • Women 30lb sandbag
  • Dumbbells
    • Men: Two 25lb dumbbells
    • Women: Two 15lb dumbbells.
  • Start in a tall, standing position with your hips and knees fully extended — you should be completely upright with the weight placed on the ground directly in front of you.
  • Begin by lifting the weight off of the ground and pressing directly overhead.
  • Rep is counted once the weight is pressed above head-high — enough to where space can be seen between the bottom side of the weight and the top of the head.
  • THIS MEANS YOU DO NOT NEED TO FULLY EXTEND YOUR ELBOWS OVERHEAD.
  • A jump is not required.
  • Following each rep, weight must remain in hands during the process of returning weight back to the ground.”

WEIGHTED CHALLENGE 2 - HERMES

This challenge consists of box jumps or step-up overs and a 500 meter row for two rounds. Competitors will begin by completing 20 box jump overs (or step-up overs), then transitioning to a 500 meter row. This completes one round.
Repeat until you’ve completed two rounds total. Exercises must be performed in the order. The objective is to complete this challenge as quickly as you can.
Box Parameters: Plyo box must be 24 inches in height.
Rower Parameters: Concept 2 or Perform Better Rowers — any damper setting is allowed.

EXERCISES

1. Box Jump Over OR Step-up Over

  • Competitors can choose to perform box jump overs or step-up overs.
  • Both feet must touch the top of the box on each rep.
  • Competitor must jump or step down on the opposite side of the box.
  • This means you are coming down on the opposite side from where you jumped or stepped).
  • Upon landing, both feet must touch the ground for every rep to count.
  • Rep is counted once both of your feet touch the ground on the opposite side of the box.

2. 500-meter Row

  • Concept 2 & Perform Better Rowers allowed.
  • Competitors can choose any damper setting.
  • Competitors must complete 500 meters of rowing.
  • Competitors must reset the rower before starting the next round.

WEIGHTED CHALLENGE 3 - HERCULES

Athletes will complete 30 reps of weighted burpees.
Athletes may choose to use dumbbells, sandbags or the Spartan RAMroller to perform this challenge. The objective is to complete this challenge as quickly as you can.
Weight Implements
  • Spartan RAMroller
    • Men: 55lb
    • Women: 33lb
  • Sandbag
    • Men: 50lb sandbag
    • Women: 30lb sandbag
  • Dumbbells
    • Men: Two 25lb dumbbells
    • Women: Two 15lb dumbbells

EXERCISES

1. Weighted Burpee

  • Spartan RAMroller Sandbag Rules/Directions:
  • Begin in a tall, standing position with your hips and knees fully extended — you should be completely upright with a Spartan RAMroller or sandbag positioned in front of the hips.
  • Drop down, placing the weight on the ground in front of you and kick your feet back so that your legs are fully extended. Your chest must touch the weight.
  • Return to a tall, standing position with hips and knees extended as you lift and press the weight overhead.
  • Rep is counted once the weight is pressed above head-high — enough to where space can be seen between the bottom side of the weight and the top of the head.
  • THIS MEANS YOU DO NOT NEED TO FULLY EXTEND YOUR ELBOWS OVERHEAD.
  • A jump is not required.
  • Dumbbell Rules/Directions:
  • Begin in a tall, standing position with your hips and knees fully extended — you should be completely upright with a dumbbell in each hand, positioned at hip height.
  • Drop down, placing the dumbbells on the ground in front of you and kick your feet back so that your legs are fully extended. Your chest must reach a depth at or below dumbbell height.
  • Return to a tall, standing position with hips and knees extended as you lift and press the dumbbells overhead.
  • Rep is counted once the weight is pressed above head-high — enough to where space can be seen between the bottom side of the weight and the top of the head.
  • THIS MEANS YOU DO NOT NEED TO FULLY EXTEND YOUR ELBOWS OVERHEAD.
  • A jump is not required.
  • Following each rep, weight must remain in hands during the process of returning weight back to the ground.

DEKAFIT Open Submission

The DEKAFIT Open is free to join — no video submission is required.
For athletes interested in having their times “verified” a valid video link must be submitted with each entry.
Verify your time for a social shoutout and major bragging rights.
* Make sure your Date of Birth below is correct before submitting your time for Age Group Rankings.
Please allow up to 48 hours for leaderboard rankings to be updated due to video verification process.

To verify your time, athletes must submit a valid video link, adhering to the following guidelines:

The video must start before the challenge begins and must continue until the entire challenge is finished. The camera must be positioned in a way where all reps can be counted and all movement standards can be viewed by a DEKAFIT official upon submission.

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2020 DEKAFIT OPEN BODYWEIGHT Challenges

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2020 DEKAFIT OPEN WEIGHTED Challenges

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