DEKA FIT 6-Week Training Program

Reach Functional Fitness

Functional Training, Obstacle Course Racing
Coach
Taylor Haney

Follow 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

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Purposeful Training
Train specifically to conquer your next DEKA™ Strong, Mile, or Fit!
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Periodized Schedule
Accelerate your training over 6-weeks to peak for DEKA™!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily specific training to maximize your time in the gym.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Rower // Air Bike // SkiErg // Medicine Ball // Plyo Box // Dead Ball // Rower // Air Bike // SkiErg // Medicine Ball // Plyo Box // Dead Ball
Recommended
Spartan Ram // M4 Tank // Dumbbells // Spartan Ram // M4 Tank // Dumbbells
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Sample Week
Week 1 of 6-week program
Sunday
A) Test Week: 5k Time Trial 

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

Sunday
B) Strength Training Session

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

Monday
Test Week: Zones 1-3 & Accessory 

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

Tuesday
A) Test Week: Low Intensity Run

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

Tuesday
B) Strength Training Session

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

Wednesday
Test Week: Zones 4-6 & Accessory

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

Thursday
A) Test Week: Zones 7-10

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

Thursday
B) Strength Training Session 

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

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Test. Gamify. Celebrate Your Fitness.

Train with a purpose!

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DEKA FIT 6-Week Training Program