Your Ultimate Guide to Crushing the Deka Fit Race

Are you ready to conquer the Deka Fit Race? This comprehensive guide has all the insights you need to excel at every station.

In this 15-minute video, we dive into the specifics of the Deka Fit Race, a renowned hybrid fitness challenge that pushes you to your limits and beyond. We'll walk you through each station, providing actionable tips and strategies to help you perform at your best.

Whether you're a Deka Fit veteran aiming to improve your time or a newcomer to the world of hybrid fitness races, this video is your go-to resource for success.

How Does DekaFit work? (this is from the official Dekafit Website)

-The venue will be enclosed (the DEKA Arena), where competitors and spectators alike will not be bothered by terrain or natural interference. Everything will be standardized indoors and climate controlled.

A running track will form the perimeter of the DEKA Gym. Runners will run intervals of 1.5 laps, for the start of their entry and in between each zone.

Ten fitness stations, known as DEKA Zones, will test all manner of strength, endurance, balance, coordination, and mobility inside the DEKA Gym.

Overall time will be measured as a DEKA Mark which will encompass 21 individual splits: 10 laps of 500 meters, the 10 individual zones, and a zone transition time.

Competitors will enter the competition in tiered waves of 20 individuals at a time.

Zone 1: Spartan Ram Squats

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.

Zone 2: 500m Row

Enter zone two and proceed to an open row machine. Row 500m

Zone 3: Box Jump Overs

What you do: 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.

Zone 4: Med Ball Throw

Complete 20 medicine ball throws

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.

Zone 5: Ski Erg

Enter zone five and head to an open Ski Erg machine to complete 500m.

Zone 6: Farmer's Carry

100m Farmer Carry

What you do: Enter zone 6 , 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.

Zone 7: Assault Bike

20 calories on the assault bike

What you do: Enter zone 7 and proceed to an open assault bike. Complete 20 calories on bike and proceed to the exit point to run 500m.

Zone 8: Dead Ball Wall Overs

Elite and Open waves all have a four foot barrier.
Athlete must complete 20 reps.

Zone 9: Tank push/pull

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

20 Spartan Ram Burpees

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[davidbeezy]

I appreciate the realness of this video and I def learned some tricks from you. I think I am going to try the 5 hard, 5 normal on the assault bike. My worse is the ski erg. I have my first ever deka strong next Saturday but working on building up to deka fit in the process

[chlk]

GREAT confidence builder for my first Deka Mile tomorrow! First time on the ski-erg will be tomorrow have been simulating with straps. Good advice on not coming out hot! Thank you!

[holvy]

Thank you for this, very helpful, especially the fueling and warmup advice. Doing my first Deka mile this weekend at Exsurgo. 💪🏻

[jacobnieves]

Good stuff man! Pretty cool that you showed one of your slower runs, a lot of folks only show their PRs and top-tier stuff. Love that you're keeping it real. Good luck at Hyrox NY!

[ronstevens]

Just completed deka strong in 27 mins, it was hard but now I know what I need to work on. lol leg days in my future😂

[mikeromano]

Have my first deka strong race tomorrow. Definitely plan on using your tips for the pre race and during

[timcline]

Signed up for my first DEKA Strong in November. Definitely appreciate videos like this.

[BEPRODUCTIONSTV]

Great video brother. I did two DEKA miles. I'm getting ready for my 1st DEKA Fit in Aug looking forward to seeing you there. It's always so motivating to see you there.

[bradleystarks]

I got a deka challenge Saturday in Georgia, hope to beat my last time of 16:50

[reggieknuckles]

Great video mate, very informative.

I’ll be doing the DEKA strong in April, thanks to you I will be well prepared.

[brocky]

It seems that the Deka Fit races are indoor concrete. Do you recommend that we wear thick cushioned shoes?

[ronstevens]

They didn’t make you lock out the elbows on the ram burbees???

[gman]

Great video! Appreciate the tips! Quick question, how does this sled compare to the ones used in Hyrox? Which is harder in your opinion?

[TIOS]

They’ve changed the form rules, burpees need a lockout out now. Those would all be no reps.

[maverickrod]

Tips are get on peds. They don’t test

[DttDat]

Bad burpees, bad technique is some exercises

[Captain_chaosss]

Signing up for my 1st deka fit in 2 weeks. Training now 😭 but im a personal trainer so hope i can keep up with you all💪🏽🥲

[SpartanPocket]

I wish I had this about a month ago when I did my first DEKA in Fresno 🥲