--- title: "DEKA | HybridComps" canonical: https://hybridcomps.com/deka format: text/markdown --- 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 ↗](https://spartan-img.secaworld.com/pdf/2026/0421/69e6f31b942646485.pdf) [DEKA gyms ↗](https://hybridcomps.com/gyms?format=deka)[DEKA races ↗](https://hybridcomps.com/races?format=deka)[DEKA sims & comps ↗](https://hybridcomps.com/comps?format=deka) ## 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. ## DEKA gyms [Filter DEKA gyms ↗](https://hybridcomps.com/gyms?format=deka) 21 listings with published DEKA training. ### [All Day Fitness](https://hybridcomps.com/gyms/all-day-fitness-bound-brook-new-jersey-us) Bound Brook, New Jersey, USA HYROX · DEKA Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/all-day-fitness-bound-brook-new-jersey-us#hybrid-rating) **55/100**2.75/5 · HybridComps rating ### [BFunctional Fitness](https://hybridcomps.com/gyms/bfunctional-fitness-newport) Newport HYROX · DEKA Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/bfunctional-fitness-newport#hybrid-rating) **46/100**2.30/5 · HybridComps rating ### [Hyrox Performance by Cross Kicks Fitness](https://hybridcomps.com/gyms/hyrox-performance-by-cross-kicks-fitness-algonquin-illinois-us) Algonquin, Illinois, USA HYROX · DEKA · Hybrid training Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/hyrox-performance-by-cross-kicks-fitness-algonquin-illinois-us#hybrid-rating) **29/100**1.45/5 · HybridComps rating ### [Power Play PE](https://hybridcomps.com/gyms/power-play-pe-sacramento-california-us) Sacramento, California, USA DEKA Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/power-play-pe-sacramento-california-us#hybrid-rating) **27/100**1.35/5 · HybridComps rating ### [Arena Fitness & Performance](https://hybridcomps.com/gyms/arena-fitness-performance-philadelphia-pennsylvania-us) Philadelphia, Pennsylvania, USA HYROX · DEKA Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/arena-fitness-performance-philadelphia-pennsylvania-us#hybrid-rating) **26/100**1.30/5 · HybridComps rating ### [Competitive.Fit](https://hybridcomps.com/gyms/competitive-fit-edmonton-alberta-ca) Edmonton, Alberta, Canada HYROX · DEKA Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/competitive-fit-edmonton-alberta-ca#hybrid-rating) **23/100**1.15/5 · HybridComps rating ### [Rise Bodyworks](https://hybridcomps.com/gyms/rise-bodyworks-alameda-california-us) Alameda, California, USA DEKA Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/rise-bodyworks-alameda-california-us#hybrid-rating) **23/100**1.15/5 · HybridComps rating ### [Immerse Gyms](https://hybridcomps.com/gyms/immerse-gyms-derby-gb) Derby DEKA Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/immerse-gyms-derby-gb#hybrid-rating) **22/100**1.10/5 · HybridComps rating ### [HIIT4FIT](https://hybridcomps.com/gyms/hiit4fit-midland-texas-us) Midland, Texas, USA HYROX · DEKA Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/hiit4fit-midland-texas-us#hybrid-rating) **20/100**1.00/5 · HybridComps rating ### [OMNIFIT - Athletics](https://hybridcomps.com/gyms/omnifit-athletics-signal-hill-california-us) Signal Hill, California, USA HYROX · DEKA · Hybrid training Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/omnifit-athletics-signal-hill-california-us#hybrid-rating) **20/100**1.00/5 · HybridComps rating ### [Body English Health & Performance](https://hybridcomps.com/gyms/body-english-health-performance-petaluma-california-us) Petaluma, California, USA HYROX · DEKA · Hybrid training Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/body-english-health-performance-petaluma-california-us#hybrid-rating) **19/100**0.95/5 · HybridComps rating ### [CrossFit Supercell](https://hybridcomps.com/gyms/crossfit-supercell-rockford-illinois-us) Rockford, Illinois, USA HYROX · DEKA · CrossFit Website text assessed[View score & sources ↗](https://hybridcomps.com/gyms/crossfit-supercell-rockford-illinois-us#hybrid-rating) **19/100**0.95/5 · HybridComps rating Source: https://hybridcomps.com/deka