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WHAT IS DEKA?

DEKA is a division of SPARTAN racing. Its gives EVERYONE a reason to train with purpose!

Deka is comprised of 10 DEKA Zones which provide a well rounded functional test for all levels of fitness. Every zone is based on functional movements that don’t require any specific training or education to complete. Think thousands of years ago when it wasn’t called exercise, fitness, or training. It was survival. Lifting, carrying, pushing, pulling, kneeling, jumping/stepping/climbing over something, getting down on the ground and standing back up, and three basic forms of transportation – row, ski, & cycle.
 
Training with purpose before and in between each DEKA Mark test/event provides an opportunity for every level of fitness to improve in these 10 functional areas of movement. As DEKA Marks (time/score) improve, well rounded fitness and health & wellness improves.

The zone sequence and flow is designed to start with basic movements throughout the early zones that when combined target the entire body and then finish with zones 6-10 with the last 5 requiring 100% full body focus for each zone.

WHY RESILIENCE PARTNERED WITH DEKA?

The reason why Resilience has partnered with Deka to host Deka events it to give our clients an additional motivating purpose to train when they are in the gym! This will give you inspiration to push harder when you come to class because you have a fitness challenge you are preparing for.

The best part about the Deka is that it is for everyone. There is nothing we do at the Deka Event that we don’t do in class! Every one of the 10 zones is based on functional movements that don’t require any specific training or education to complete.

We run Deka events quarterly to keep your motivated and to give you a benchmark of your overall fitness. It allows you to track your fitness progress if you choose to do the event in the future and try to beat your original time. 

These events will keep you motivated, help you train with purpose, and help track your overall fitness progression!

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DEKA events are not just a competition, they are a milestone of your fitness journey. In the same arena, on the same day, using the exact standards, every level of fitness can come together and celebrate fitness.

Having an event on your calendar can be a game changer for your motivation – now you’re not exercising anymore, you’re training with a purpose!
 

WHY SHOULD
YOU COMPETE?

 

10 DEKA ZONES

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ZONE 1

30 RAM ALT

REVERSE LUNGE

Zone 1 is a basic Iunge movement that targets lower body muscle groups including the core, mobility, flexibility, balance, and coordination. The weight of the ram roller adds an extra challenge to the zone.

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ZONE 6

100M FARMERS CARRY

Zone 6 provides a move that requires basic lifting and carrying ability which places the body in a situation where full body strength balance, and coordination are required. There's also a big focus on grip strength.

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ZONE 2

500M ROW

Zone 2 targets the lower body muscle groups and the core. The movement incorporates an upper body pull that strengthens back, shoulders, and arms.

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ZONE 7

25C AIR BIKE

Zone 7 provides a move that targets every joint in the body which means every muscle group in the body is working. Once the first 6 zones have been completed, there's no question the body is warmed-up and ready for the start of what we call the DEKA Gateway which is Zones 7-10. Zone 7 requires every muscle group in the body and is arguably the toughest Zone of all 10.

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ZONE 3

20 BOX JUMP/STEP OVER

Zone 3 targets the lower body muscle groups and the core. It requires focus on balance and coordination challenging the neuromuscular,

and central nervous systems.

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ZONE 8

20 DEAD BALL WALL OVER

Zone 8 provides a move that like Zone 7 targets every joint in the body which again which means that every muscle group in the body is worked out. Mobility, flexibility, balance, and

coordination will also play a key role.

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ZONE 4

25 MED BALL

SIT-UP THROW

Zone 4 provides a move that requires core strength, upper body strength, and shoulder mobility. After zone 4 is completed, every muscle group of the body, balance, and coordination have been challenged.

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ZONE 9

100M TANK PUSH/PULL

Zone 9 provides a move that also targets the entire body with the back and forth pushing and pulling. This zone now puts the body in a situation where we build up to targeting the entire body with zones 1-6 and now the body is 3 zones into moves that require every joint and muscle group to complete the zone. The full body functional fitness test is almost complete.

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ZONE 5

500M SKI ERG

Zone 5 provides a move that
requires overhead shoulder mobility, upper body, lower body, and core strength. Zone 5 also targets grip strength.

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ZONE 10

20 RAM BURPEE

Zone 10 provides arguably the most well- rounded strength training move ever used. The Spartan RAM Burpee requires a squat, lowering the body down to the ground, pressing the body off the ground, standing up while lifting the weight off the ground, and finishing by pressing the weight overhead. More than any other move in the zones, every joint and muscle group is used while also challenging the now fatigued body with extensive balance and coordination.

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