What is DEKA?
From the creators of the Spartan Race, DEKA is the ultimate test of strength, endurance, and grit. Known as the "Decathlon of Functional Fitness," DEKA is quickly gaining popularity in the fitness community.
The word "DEKA" comes from the Greek term meaning "ten," representing the ten zones of the competition. It’s inspired by the ancient Greek decathlon, which tested overall athleticism. However, what sets DEKA apart from other functional fitness competitions is its accessibility for every skill level. Before fitness became synonymous with bodybuilding, protein shakes, and Pilates classes, it was simply a means of "survival." People engaged in fundamental movements like lifting, carrying, pushing, pulling, jumping, climbing, as well as rowing, skiing, and cycling. DEKA integrates these primal movements into its design, making it a great option if you’re looking for a new competition to train for.
DEKA Format and Zone Sequence
The DEKA competition consists of 10 zones, which progressively increase in difficulty, focusing on full-body movements towards the end.
ZONE 1: 30 RAM Alt Reverse Lunges- ZONE 2: 500M Row
- ZONE 3: 20 Box Jumps/Step Overs
- ZONE 4: 25 Med Ball Sit-Up Throws
- ZONE 5: 500M Ski Erg
- ZONE 6: 100M Farmer’s Carry
- ZONE 7: 25C Air Bike
- ZONE 8: 20 Dead Ball Wall Overs
- ZONE 9: 100M Tank Push/Pull
- ZONE 10: 20 RAM Burpees
These zones are based on fundamental functional movements, making them easy to learn without requiring extensive instruction. Whether you’re looking to improve endurance, learn new movements, test your athleticism, or simply get moving, our DEKA classes at NIFS are the perfect fit for you!
