DEKA is a division of SPARTAN racing. Spartan’s mission is to positively impact 100 million lives through fitness. DEKA is the answer to provide fitness for ALL levels. The Greeks were the first on record to gamify and test fitness and the Greek term “DEKA” means “Ten”.

With the 10 DEKA Zones, we’re providing a well rounded functional test for all levels of fitness. Every zone is based on rudimentary 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.

WHAT IS DEKA?

The 10 DEKA Zones

  • ZONE 1

    30 Ram Alt Reverse Lunges
    33lbs - Women, 44lbs - Men

  • ZONE 2

    500m Row

  • ZONE 3

    20 Box Step/Jump Overs

  • ZONE 4

    25 Med Ball Sit Up

    14lbs - Women, 20lbs - Men

  • ZONE 5

    500m SkiErg

  • ZONE 6

    100m Farmers Carry
    40lbs Each Hand - Women
    60lbs Each Hand - Men

  • ZONE 7

    Air Bike - 25 Cal

  • ZONE 8

    20 Dead Ball Over the Shoulder
    40lbs - Women, 60lbs - Men

  • ZONE 9

    100m Tank Push/Pull

  • ZONE 10

    20 RAM Burpee
    22lbs - Women, 44lbs - Men

Why Should YOU Compete?

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!

The Benefits of Testing

Initial DEKA testing provides a benchmark. Consistent training will improve your fitness level. Periodic testing will provide proof that the time you’ve invested in your training has improved your fitness. Keeping a DEKA re-test/event on the calendar helps to ensure training adherence. No matter what your current fitness level is, you are an athlete who trains with the purpose of becoming a stronger version of yourself every time you get a new DEKA mark.

WHAT IS A “DEKA MARK”?

The DEKA Mark is a new standard of testing designed to establish an objective baseline of fitness that motivates us to consistently push our bodies. It’s standardized, allowing you to improve over time and compare your results to all DEKA athletes around the world.

DEKA is for all levels of fitness with a common goal of improving exercise adherence and celebrating fitness. To provide fitness benchmarks and celebrate fitness improvements, DEKA provides 3 testing and competition opportunities with DEKA STRONG, DEKA MILE, and DEKA FIT.

All 3 provide our 10 functional fitness zones (DEKA Zones) which are based on rudimentary movements.  They are a well-rounded, low barrier of entry experience for beginners while also providing an exceptional test for high level athletes.

2 WAYS TO TRAIN FOR DEKA AT FARM GIRL FITNESS

  • DEKA Classes

    DEKA CIRCUITS and DEKA STRENGTH classes are a small group training class on the weekly schedule based on the training style of the DEKA program. These workouts are included in all FGF memberships as well as drop in passes

    These classes run on time, not reps, allowing each member to move at a pace that works for them, making it perfect class for beginners and up.

    DEKA STRENGTH:
    Cardio free class that focus’ on the main DEKA modalities such as squat, lunge, push and pull.

    DEKA CIRCUITS:
    A fun, fast moving class that incorporates the DEKA equipment and movement patterns to help you train your heart, lungs and muscles.

    VIEW THE SCHEDULE

  • DEKA Workshops & Courses

    DEKA workshops and courses are a great way to prep for your next DEKA Strong event.
    Learn from DEKA experts Dave and Ry Claxton who will teach you everything they have learned from their experience in over 20 DEKA events, including World Championships, and dozens of OCR and Hybrid fitness events.

    Learn everything you need to know to help you with fast transitions, race day prep, mobility training, and other tips to help you get your fastest time yet.

    NEXT DEKA COURSE: Coming soon!

    GET ON THE WAITLIST

  • DEKA Trial Runs

    Come and test out the 10 DEKA STRONG stations in order so you can:
    - Test your fitness
    - Try out a DEKA race course without the crowd on race day
    - See if your time has improved
    - Practice transitions with your partner

    DEKA Trial runs often happen 1-2 weeks before any race. Space is limited so be sure to grab your spot asap.

    Choose between a trial run ticket on it’s own or a trial run + 30 min of coaching from our DEKA Coaches.

    The 30 min coaching session is one-on-one and allows you time to ask questions, receive feedback and video review, and learn new ways to get faster.

    View the class schedule to see upcoming dates.

    Click Here For The Schedule

Upcoming DEKA Events

at Farm Girl Fitness:

DEKA STRONG

SINGLES, TEAMS AND RUCK DIVISIONS

Sunday February 23, 2025

TICKETS NOW ON SALE HERE

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