FORMAT GUIDE / TL;DR

DEKA

10 zones · FIT, MILE or STRONG · confirm variant and division

Ten functional zones in a fixed order. FIT adds 500 m before each zone; MILE adds 160 m before each zone; STRONG has no running.

How the DEKA format works

Ten functional zones in a fixed order. FIT adds 500 m before each zone; MILE adds 160 m before each zone; STRONG has no running. Choose FIT, MILE or STRONG before setting the course; their running and some zone standards differ.

DEKA official rules / workouts ↗

DEKA gyms ↗DEKA races ↗DEKA sims & comps ↗

Station-by-station plan

Timing ranges below are illustrative planning allowances written for this guide, not measured averages, qualifying standards or official targets. Use your own controlled practice splits; loads, surface and fitness change the time. Running, rests and transitions are additional.

1. Alternating reverse lunges

30 reps · 1–2 min

Use an even cadence and count each completed repetition. Confirm the required implement and load.

2. Row

500 m · 2–3 min

Set the foot straps once and start at your planned split. Save a sprint for the finish rather than this early zone.

3. Box jump / step overs

20 reps · 1–2 min

Check box height and permitted movement. Turn efficiently without rushing your footing.

4. Med-ball sit-up / throw

25 reps; variant rules apply · 1–3 min

Check the FIT target and the MILE/STRONG standard with the host. Count valid reps rather than attempted throws.

5. SkiErg

500 m · 2–3 min

Establish rhythm before raising effort. Keep transitions short by knowing the machine settings.

6. Farmers carry

100 m · 1–2 min

Use controlled turns and brief planned grip breaks. Check whether the host uses the FIT carry layout.

7. Air bike

25 calories · 2–4 min

Build to a steady effort instead of an opening sprint. Different bike models produce different times.

8. Dead ball over

20 reps; variant rules apply · 1–3 min

Confirm wall or shoulder standard and load. Reset your stance for each lift.

9. Tank push / pull

100 m · 2–4 min

Check resistance setting and lane distance. Practise both directions before timing the whole sim.

10. RAM burpees

20 reps · 2–4 min

Keep the implement controlled and complete the movement standard before beginning the next rep.

Discovered sims & competition hosts

0 upcoming dated events; 0 gyms with published sim or competition-hosting evidence and DEKA training. Hosting evidence does not establish the format or date of the next event. Follow the source for current bookings.

No source-backed hosts for this format are listed yet.