2022 DEKA Holiday Challenge

The next DEKA FIT event isn’t until February 11, 2023. In the meantime, DEKA has released a holiday challenge to keep you in shape and have a good time with your fellow fitness friends. The 2022 DEKA Holiday Challenge will run from November 24 – December 31, 2022. There are prize packs from PWR Lift up for grabs, and the DEKA affiliate who submits the most scores will win a coveted gold Spartan RAM trophy.

Let’s take a look at the workout.

The Details

When: November 24 – December 31, 2022 (you must complete the workout during this time)
Where: Any DEKA affiliate gym

This is a team workout. Your team must have 4 members.

Divisions/Teams: There are 4 different divisions you can enter:

• Male (4 men)
• Female (4 women)
• Coed (2 men, 2 women)
• Youth (ages 10-13)

This challenge features all 10 DEKA zones and is for all levels of fitness.

The Workout

The workout is called the DEKA STRONG 4X4 Challenge.

Score: Total time to complete all reps
Judging: 4 total judges are needed

Rules

• Standard DEKA STRONG reps, meters, and calories are quadrupled (4x)
• Two teammates start on zones 1 & 2. The other two teammates start on zones 9 & 10.
• The teams of 2 complete zone requirements and advance until they meet somewhere in the middle. Reps, meters, and calories can be divided up however you decide.
• Teammates are allowed to swap sides at any time, but during the process, it must remain 2 teams of 2 working to merge together in the middle.
• While advancing, you cannot skip any zones
• All DEKA STRONG movement standards must be followed

Zone Requirements

• Zone 1 – 120 lunges
• Zone 2 – 2,000 meter row
• Zone 3 – 80 box overs
• Zone 4 – 100 med ball situps
• Zone 5 – 2,000 meter ski
• Zone 6 – 400 meter farmer’s carry
• Zone 7 – 100 cal assault bike
• Zone 8 – 80 dead ball shoulder overs
• Zone 9 – 400 meter tank push/pull
• Zone 10 – 80 weighted burpees

Prizes

PWR Lift, the official protein water of DEKA, will provide winners with a variety 12-pack, hat, and tshirt. The DEKA affiliate gym who gets the most teams to participate (with times posted to the leaderboard) will receive a gold Spartan RAM trophy.

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For official rules & updates, please visit deka.fit.