Dekafit by Spartan Zones Official Map
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The DEKAFIT model is made up of 10 unique DEKA Fitness Zones, each designed for its own specific purpose. All DEKA Fitness Zones require basic essential movements. Historically speaking, many of these movements were required in order to help humans survive.
Dekafit by Spartan Zones Map
In addition to the below exercises, each DEKA Fitness Zone will be preceded by a 500M run, for a total of 5k run upon completion.
Zone 1: Spartan Ram Squats
RX: Men 55lbs, Women 33lb
What you do: Athletes enter Zone one which is divided into six subzones. Athletes lift RAM weight and carries to subzone one and complete five reps. Athlete will then carry to zone two to complete five reps, once completed the fifth rep they will continue to the next subzone until they have completed five reps in every subzone.
Technique: During the carry athletes can carry the RAM in the front or back rack position. They may also carry or hold on the right/left shoulder. While squatting thighs must meet or break parallel to the ground at the bottom of each squat. Athlete must reach full hip extension at the top of each squat rep.
What you cannot do: Drag, throw or roll the Spartan Ram.
Athlete then proceeds to exit point to run 500m.
Zone 2: 500m Row
What you do: Enter zone two and proceed to an open row machine. Row 500m.
Athlete then proceeds to exit point to run 500m.
Zone 3: Box Jump Overs
What you do: Enter zone three and complete 20 box jumps. Athletes jump up on 24″ plyo box and jumps down from the box on the opposite side.
Standards: Elite Men & Women – Athlete must begin the jump with both feet on the ground. Athlete is allowed to jump or step down from the box. Open men and women are allowed to jump, step or climb on and off the box.
Athlete then proceeds to exit point to run 500m.
Zone 4: Med Ball Throw
What you do: Enter zone four and complete 20 medicine ball throws.
RX: Men 20lb, Women 14lbs
Once athlete enters zone four athlete proceeds to an open med ball throw station. Athlete sits down in front of station, places feet under support bracket, grab medicine ball, lean back and throws the ball up and forward. The throw must hit a designation target in order to complete one rep. Repeat until 20 reps have been completed.
Standards: All athletes (elite & open) are allowed to lean at whatever body angle they chose. Both arms must be used to complete the throw. All athletes are allowed to rest in a seated or lying on back position.
Athlete then proceeds to exit point to run 500m.
Zone 5: Ski Erg
What you do: Enter zone five and head to an open Ski Erg machine to complete 500m.
Athlete then proceeds to exit point to run 500m.
Zone 6: Farmer’s Carry
RX: Elite Men 60lb each hand, Women 40lb each hand
What you do: Enter zone six, pick up two weights and carry for 100m then return weights.
Standards: All athletes are required to carry one weight in each hand in the traditional farmer’s carry manner that positions the weight at the side of the Athletes legs as they carry the 100m distance. All athletes are allowed to set weights down and rest, all athletes are not allowed to drag or throw the weights.
Athlete then proceeds to exit point to run 500m.
Zone 7: Assault Bike
What you do: Enter zone seven and proceed to an open assault bike. Complete 20 calories on bike.
Athlete then proceeds to exit point to run 500m.
Zone 8: Dead Ball Wall Overs
RX weight as follows: Men 60lb, Women 40lb
What you do: Once entering zone eight athlete will pick up the prescribed weight wall ball and carry to four-foot wall station. Athlete will lift and throw ball over barrier and climb over wall. This completes one rep. Athlete must complete 20 reps.
Athlete then proceeds to exit point to run 500m.
Zone 9: Tank push/pull
RX weight: Men level 3 resistance, Women level 2 resistance
What you do: Upon entering zone 9 athlete heads to an open tank. You then proceed to push tank forward ten meters then pull back ten meters. This completes one round. Athlete must do this five times total to complete 50 meters.
Standards: Front of tanks must reach the 10m finish line before tank pull/row beings. After completing push athlete runs back behind the start line and pulls/rows the tank back to start line using the attached rope. Tanks must be kept in the required lane while pushing/pulling/rowing. Athlete must pull/row tank until front of the tank is behind start line.
Athlete then proceeds to exit point to run 500m.
Zone 10: RAM Burpees
RX: Men 44lbs, Women 22lbs
What you do: Complete 20 Spartan Ram Burpees. Zone ten will have four subzones. Once entering zone ten athlete picks up required RAM weight and carries to sub zone one and completes 5 reps. Proceed to sub zone 2 with RAM and complete five more reps. Do this until athlete has moved through all four subzones. Return RAM and depart zone 10 at proper exit point.
Athlete then proceeds to exit point to run 500m.
Standards: Athlete squats down with both hands on the RAM and lowers ram to floor. Kick both legs straight back and finish in a plank position while hands remain on the RAM. Lower entire body until chest/upper torso of body makes contact with the RAM. Push body back up to plank position, kick legs forward back under the body. At this point athletes can snatch RAM to overhead lift, clean to push press, or curl and press.
Athletes in all waves are required to finish each rep with RAM pressed above head with elbows and hip at extension. Athletes are not required to jump off ground during RAM burpee (unlike in a traditional Spartan race).
What you cannot do: Athletes are not allowed to drag throw or roll the Spartan RAM.
