fbpx
Skip to content Skip to footer
FREE TRIAL
FREE TRIAL
Close

OFFICIAL DEKA™ AFFILIATED GYM

LEARN MORE
deka event aerial view
WHAT IS DEKA™?

Train With Purpose

DEKA™ is a division of Reebok's Spartan Race™. It gives everyone a reason to train with purpose!

DEKA™ is comprised of 10 zones carried out in a specific sequence 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.

The DEKA™ Marks

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 provides the following 3 testing and competition opportunities:

DEKA™ Fit

The Super Bowl of Fitness event combines ten functional training zones (DEKA Zones) each preceded by 500 meters of running (5k total).

DEKA™ Mile

A unique and memorable fitness challenge for the masses combining the DEKA Zones each preceded by 160 meters of running (1 mile total).

DEKA™ Strong

The entry-level fitness testing, assessment and event designed for gyms and studios featuring the DEKA Zones with zero running.

The DEKA™ Zones

ZONE 1

30 RAM 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.

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.

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.

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.

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.

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.

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.

 

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.

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.

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.

 

The DEKA™ Zones

ZONE 1

30 RAM 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.

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.

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.

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.

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.

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.

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.

 

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.

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.

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.

 

WHY DID WE PARTNER WITH DEKA™?

Challenge Yourself

We want to give our clients an additional motivating purpose to train when they are in the gym! DEKA™ 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 DEKA™ is that it is for everyone. There is nothing we do at a DEKA™ Event that we don’t do in class! Each one of the 10 Deka Zones is based on functional movements that don’t require any specific training or education to complete.

We run DEKA™ events quarterly to keep you 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!

blonde women pushing tank during deka event
bryan raising record sign in deka event at resilience fitness
WHY SHOULD YOU COMPETE IN A DEKA™ EVENT?

Benchmark Your Fitness

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!

Join the Fitness Revolution

Come try our signature FT-Rdx™ classes, FREE for a week! Zero commitments. No credit card required.

FREE TRIALJOIN NOW