DEKA FIT 6-Week Training Program
Reach Functional Fitness
Functional Training, Obstacle Course RacingFollow this 6-week comprehensive strength and conditioning program to prepare yourself for the DEKA™ arena! Week ONE is a Test Week and Week 6 is a Deload week for DEKA Fit competition. Each week has 3 strength sessions, 2 accessory sessions, and 3-5 conditioning sessions. DEKA™, from the creators of Spartan, is the decathlon of functional fitness designed for ALL levels. Our products emphasize training with a purpose, exercise gamification, and plenty of opportunities to celebrate your fitness.
DEKA FIT: our Super Bowl of Fitness event combining ten functional training zones (aka DEKA Zones) each proceeded by 500 meters of running (5k total). The course is laid out in the following sequential zones: Z1: 30 Ram Alternating Reverse Lunges Z2: 500m Row Z3: 20 Box Jump Over/Step Overs Z4: 25 Med Ball Sit-Up Throws Z5: 500m Ski Z6: 100m Farmers Carry Z7: 25cal Air Bike Z8: 20 Dead Ball Z9: 100m Tank Push/Pull Z10: 20 Ram Burpees
Prep
A
Pre Run Prep
Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg
Conditioning
B
5km Run
5k Run, run/walk, or walk for time (make sure you log your time).
Recovery
C
Post Run Stretch
Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch
A
Rowing
1 x 5:00
Full Body Prep
B
2 Rounds for Completion: Band Pull Apart x10 Band Pass Through x10 Band Pull Through x10 1 1/4 Air Squat x10 Plank x30sec
C1
KB Side Bends
2 x 12
C2
Dual KB Hollow Flutter Kicks
2 x 50
D1
Plyo Push-Up w/Depth
D2
Split Jump
2 x 10
E1
DB Bulgarian Split Squat
3 x 10
E2
DB Bench Press
3 x 10
F
Bench Plank Row
3 x 10
G
Kneeling Tricep Rope Pushdown
3 x 12
H
Alternating DB Hammer Curl
3 x 16
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
DEKA Fit Zones 1-3 Test
Perform The Following For Time: Run x500m Spartan RAM Reverse Lunge x15/leg (55lbs/33lbs) Run x500m Row x500m Run x500m Box Jump or Step Overs x20 (24'' box) *Log your time upon completion
C
Calf Raise
4 x 25
D1
Cable External Rotation
3 x 10
D2
Cable Internal Rotation
3 x 10
E1
Lying Adduction Banded Clamshell
3 x 20
E2
Seated Banded Clamshell
3 x 20
Recovery
F
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Pre Run Prep
Complete 2 Rounds of the Following: A-Skip x25m Carioca x50m - switch direction half way High Knees x25m Butt Kicks x25m Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg Reverse Lunge with Reach and Twist x5/leg
B
Run
1 x 20:00
Recovery
C
Post Run Stretch
Hold each pose for 20 seconds, take a short break, then hold 30 seconds. Kneeling Hip Flexor Stretch Kneeling Hamstring Stretch Calf Stretch Modified Pigeon Thread Needle Stretch
A
Backward Sled Drag
1 x 200
Full Body Prep
B
2 Rounds of the Following: Banded Pull Through x10 Glute Bridge x10 Band Pull Apart x10 Single Arm Banded Chest Fly x10/arm Banded Row x10
C1
Russian Twist
2 x 20
C2
Alternating V-ups
2 x 20
D1
Russian KB Swing
2 x 10
D2
Rapid Single Arm Split Stance Banded Row
2 x 20
E1
Double KB Deadlift
3 x 10
E2
Half Kneeling Single Arm Cable Row
3 x 10
F
Single Arm Hammer DB Bench Press w/Glute Bridge Hold
3 x 10
G
Rope Face Pull
3 x 12
Recovery
H
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
DEKA Fit Zones 4-6 Test
Perform The Following For Time: Run x 500m Med Ball Sit-Up Throw x 30 (20lb/14lb – 4 1⁄2’ wall) Run x 500m SkiErg x 500m Run x 500m Farmer’s Carry x 100m (60lb/40lb) *Log time to complete *If you don’t have access to a SkiErg, replace with lightweight strength band pull-downs x2min
C
Donkey Calf Raise
2 x 50
D
Alternating Bottoms Up KB Press
3 x 20
E
Copenhagen Plank
3 x 0:20
F
Standing Psoas March
3 x 20
Recovery
G
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Prep
A
Metabolic Warmup
Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side
Conditioning
B
DEKA Fit Zones 7-10 Test
Perform The Following For Time: Run x 500m Air Bike x 25cal Run x 500m Dead Ball Wall Over x 20 (60lb/40lb – 4’ wall) Run x 500m Tank M4 or sled push/pull x 100m (10m push / 10m pull x 5) Run x 500m Spartan RAM Burpee x 20 (44lb/20kg – 22lb/10kg) *Log time to complete *If you don’t have access to an Air Bike, cycle x 2min. You can also replace the dead ball wall over with over shoulders.
Recovery
C
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
A
SkiErg
1 x 5:00
Full Body Prep
B
2 Rounds of the Following: Forward Lunge and Twist x5/side Bird Dog x5/side Single Arm Banded Shoulder Press x10/arm Band Pull Through x10 Banded Straight Arm Pulldown x10
C1
Anti-Rotation Landmine
2 x 20
C2
Hanging Knee Raise
D1
Band Assisted Vertical Jump
2 x 5
D2
Barbell Push Press
2 x 10
E1
Double KB Front Squat
3 x 10
E2
Alternating KB Z Press
3 x 20
F
DB Lawnmower Row
3 x 10
G
Split Stance Overhead Tricep Extension
3 x 15
H
Rope Hammer Curl
3 x 12
Recovery
I
Post Training Stretch
Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat
Taylor Haney
USAW L1, Spartan SGX L1, Pn1, TBXM Professional Youth Coach Certified Dad & Husband DEKA/Hyrox/OCR/Functional Fitness Athlete
