Challenge yourself, track your progress, and see what you’re truly capable of. DEKA gives you a standardized fitness challenge built around 10 functional zones, allowing you to measure your strength, endurance, and performance over time. Whether you’re competing against yourself or athletes around the world, every event gives you a benchmark to train toward and a new goal to conquer.
10 Zones. One Complete Test of Fitness. Each zone is designed to push you in a different way and give you a measurable benchmark for your fitness.
30 RAM ALT REVERSE LUNGE
Zone 1 features a basic lunge movement targeting lower body muscle groups, including the core, to enhance mobility, flexibility, balance, and coordination. The added weight of the RAM roller provides an extra challenge to this zone.
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.
20 BOX STEP/JUMP OVER
Zone 3 targets the lower body and core muscle groups. It requires focus on balance and coordination challenging the neuromuscular, and central nervous systems.
25 MED BALL SIT-UP THROW
Zone 4 features a move that demands core strength, upper-body strength, and shoulder mobility. Upon completing Zone 4, every muscle group, along with balance and coordination, will have been thoroughly challenged.
500M SKI ERG
Zone 5 features a move that demands overhead shoulder mobility, upper body, lower body, and core strength, with an additional focus on grip strength.
100M FARMERS CARRY
Zone 6 requires basic lifting and carrying ability which places the body in a situation where full-body strength balance, and coordination are required, with an additional focus on grip strength.
25C AIR BIKE
The air bike engages every joint in the body, ensuring all muscle groups are working. Ride the Air Bike until you reach 25 calories burned. After completing the first six zones, the body is fully warmed up and ready for the DEKA Gateway, Zones 7-10. Requiring every muscle group, this is arguably the toughest of all ten zones.
20 DEAD BALL WALL OVER
Similar to Zone 7, Zone 8 engages every joint in the body, ensuring all muscle groups are worked out. Mobility, flexibility, balance, and coordination are the key components of this zone.
100M SLED PUSH/PULL
Zone 9 engages the entire body with its back-and-forth pushing and pulling movements. Having built up to this point with zones 1-6, your body is now three zones into exercises that require every joint and muscle group. The full-body functional fitness test is nearly complete.
20 RAM BURPEE
Zone 10 features the Spartan RAM Burpee, the most comprehensive strength training move in the sequence. This exercise involves squatting, lowering your body to the ground, pressing off the ground, standing while lifting weight, and finishing with an overhead press. It engages every joint and muscle group, challenging the fatigued body with extensive balance and coordination.
