DEKA ATLAS

DEKA ATLAS is the newest form of Spartan DEKA competition, consisting of 10 functional fitness zones completed for time. It was officially announced on October 31, 2024 on the DEKA FIT Instagram page.

• 10 functional fitness zones
• Your score is the time it takes you to complete all zones
• 30-minute time cap
• Local events performed at DEKA affiliate gyms worldwide
• Global leaderboard to see how you stack up

According to Spartan DEKA:

“DEKA ATLAS is a 10-zone fitness test designed to highlight humans who have a well-rounded strength foundation and strong work capacity, as well as creating an attainable strength test goal for the world to train for.

By utilizing heavy weight standards and a locked-in time cap, DEKA ATLAS is a well-rounded and gamified test that will be conquered by strong and fit athletes.”

Update: Jan 3, 2025: You still can’t sign up for a DEKA ATLAS. We were told that affiliate gyms will be adding DEKA ATLAS at the end of their MILE and/or STRONG events, but you can’t search for DEKA ATLAS events on the Spartan website, nor sign up for one yet.

Divisions

DEKA ATLAS has two main divisions:

• ATLAS
• ATLAS Foundation

The ATLAS division is the standard division that most athletes will compete in. It uses the standard weights that DEKA announced when they introduced ATLAS to the world.

The ATLAS Foundation division is for those who might not be able to complete the standard ATLAS within the 30-minute time cap, but could do so using slightly lighter weights.

Both ATLAS divisions perform the same exact movements, in the same order. The only difference is lighter weights for ATLAS Foundation athletes.

Age Groups

Both DEKA ATLAS divisions have the following age groups:

• 14-16
• 17-59
• 60+

The weights vary for each age group, as well as each division. While yet to be confirmed, we can assume the DEKA ATLAS global leaderboard will list each division and age group separately.

DEKA ATLAS Zones/Movements

See below for a complete chart of DEKA ATLAS weights for all divisions/age groups.

Zone 1 – 20 Barbell Thrusters

This movement starts with the athlete standing tall. They will bring their barbell to a front rack position, perform a front squat, and in one fluid motion, stand up and press the barbell overhead, achieving extension of the knees, hips, and elbows.

• Any barbell type is allowed
• A squat clean into a thruster is allowed
• The athlete may break the reps up into as many sets as needed
• Acceptable depth on the squat requires the hip crease to be at or below the top of the knee
• The barbell must move in a continuous upward motion. Any form of jerk or clean and press is not allowed.
• Any time the bar is returned to the ground, the hands must be on the bar when it makes contact with the ground, and it must be returned in a controlled manner

Standard Weights for 17-59 Age Group

• Men: 95lbs / 45kg
• Women: 65lbs / 30kg

Zone 2 – 20 Burpees Over Bar

The athlete will perform 20 burpees over a barbell. A standard weight plate diameter of 450mm/17.72″ is required on the bar.

• At the bottom of the rep, the athlete’s chest and/or abdomen region must touch the ground
• Lateral and bar-facing burpees are both allowed
• Full extension at the top of the burpee is not required
• You may jump or step over the bar

Zone 3 – 20 Surrender Lunges

This movement starts with the athlete standing tall, holding a weight. The athlete will perform a reverse lunge with one leg, then bring the second leg to meet the first, so that they athlete is kneeling. The athlete will then step one leg forward, followed by the second leg, returning to the starting position, standing tall. This is one rep.

The athlete may rack their weight any way they’d like (shoulder rack, front rack, bear hug, etc.).

The rep is complete when the athlete reaches hip & knee extension with their feet side by side.

Acceptable Equipment

• Weight plate
• Dumbbell

Standard Weights for 17-59 Age Group

• Men: 50lbs / 22.5kg
• Women: 35lbs / 15kg

Zone 4 – 20 Single Arm Dumbbell Ground To Overhead

Using a single dumbbell, athletes will lift the dumbbell from the ground to a locked out position overhead. Their knees, hips, and elbows must be extended to complete the rep.

• Athletes may use any technique to get the weight overhead (snatch, clean & press, clean & jerk, etc.).
• You must alternate hands with each rep
• You must switch hands on the ground. Switching the dumbbell overhead, in front of your face, or anywhere other than on the ground is not allowed.
• At no point can two hands touch the dumbbell at the same time
• Any time the dumbbell is returned to the ground, the hands must be on the dumbbell when it makes contact with the ground, and it must be returned in a controlled manner
• You may use your off-hand to assist you in any way, as long as it doesn’t touch the dumbbell (hand on knee, forearm on thigh, etc.)

Equipment Needed

• 1 dumbbell

Standard Weights for 17-59 Age Group

• Men: 50lbs / 22.5kg
• Women: 35lbs / 15kg

Zone 5 – 40m Dumbbell Bear Crawl

Using a 5-meter down & back zone, with a dumbbell in each hand, athletes will bear crawl 5m down until both dumbbells are completely across the far line. They will turn around and bear crawl back until both dumbbells are completely across the starting line. They will repeat this 4 times for a total of 40 meters.

• The dumbbells must be lifted off the ground to make forward progress (you cannot slide the dumbbells)
• The athlete’s feet must stay behind the back plane of both dumbbells
• At no point can both dumbbells be off the ground at the same time
• Both knees must be off the ground when progressing forward
• Both dumbbells must be parallel (in line with the body) when progressing forward
• You can rest at any time

• If an athlete breaks a rule, they are required to stop and move the forward dumbbell behind the plane of the trailing dumbbell

Equipment Needed

• 2 dumbbells

Standard Weights for 17-59 Age Group

• Men: 50lbs / 22.5kg
• Women: 35lbs / 15kg

Zone 6 – 20 Weighted Situps

The movement starts with the athlete holding the weight in a seated position (not lying down with weight behind head). The athlete must lie down and touch the ground behind their head with the weight, then sit up, touching the weight on the ground in-between their feet. Each rep must touch the ground behind the athlete’s head and again in-between their feet.

Acceptable Equipment

• Weight plate
• Med ball
• Slam ball / Dead ball

Standard Weights for 17-59 Age Group

• Men: 35lbs / 15kg
• Women: 20lbs / 9kg

Zone 7 – 60m Farmer’s Carry

Using a 5-meter down & back zone, athletes will deadlift the weight and carry it 5 meters down & 5 meters back, then place the weight back on the ground. Repeat this 6 times for a total of 60 meters.

• The weights must be placed on the ground and deadlifted again after each down & back
• Any time the weights are returned to the ground, the hands must be on the weights when they make contact with the ground, and they must be returned in a controlled manner
• You are not allowed to throw or slide the weights
• You may rest at any time

• If an athlete breaks a rule, they are required to stop forward movement, place the weights on the ground, and lift them before proceeding again

Acceptable Equipment

• Dumbbells
• Kettlebells

Standard Weights for 17-59 Age Group

• Men: 100lbs / 45kg
• Women: 70lbs / 32kg

Zone 8 – 20 Dumbbell Shoulder to Overhead Press

The movement starts with both dumbbells on the athlete’s shoulders (i.e. in a front rack position). Athletes will press the weight overhead, reaching extension of their knees, hips, and elbows.

Athletes may use any of the following techniques to get the dumbbells overhead:

• strict press
• push press
• push jerk
• split jerk

You are allowed to rest the dumbbells on the ground at any time, as many times as you’d like. But you must get the dumbbells back up to your shoulders to begin your reps where you left off.

There are no rules for how you get the dumbbells from the ground to your shoulders.

Any time the dumbbells are returned to the ground, the hands must be on the dumbbells when they make contact with the ground, and they must be returned in a controlled manner.

Equipment Needed

• 2 dumbbells

Standard Weights for 17-59 Age Group

• Men: 50lbs / 22.5kg
• Women: 35lbs / 15kg

Zone 9 – 100 Jump Rope Single Unders

Athletes will perform 100 standard jump rope reps. These are single unders, not double unders.

Equipment Needed

• Any type and length of jump rope may be used

Zone 10 – 100m Atlas Shoulder to Carry

Using a 5-meter down & back zone, athletes will lift the weight to their shoulder, carry the weight 5m down and 5m back, then drop the weight. This will be repeated 10 times for a total of 100m.

• The weight must be dropped and re-shouldered after each 5m down & back
• Both feet must be passed the line before you drop the weight, and the weight must also be 100% passed the line
• Both feet and the weight must be behind the line while shouldering the weight
• Athletes must remove their hands/arms from the weight before beginning another 10m down and back
• You cannot push or roll the weight
• You may drop the weight at any time, including between the two 5m line marks

• If an athlete breaks a rule, they are required to stop forward progress, drop the weight, and re-shoulder it before proceeding

Acceptable Equipment

• Slam ball / Dead ball
• Sandbag

Standard Weights for 17-59 Age Group

• Men: 100lbs / 45kg
• Women: 70lbs / 32kg

Here’s the official announcement from Spartan DEKA:

View this post on Instagram

A post shared by Spartan DEKA (@deka.fit)

Matt B. Davis sat down with Yancy Culp, founder of DEKA, to get the scoop on the first release of DEKA ATLAS.

DEKA ATLAS Weights

Here are all the DEKA ATLAS weights, listed in two convenient tables. The first list of weights is for the standard ATLAS division. The second table shows the weights for the ATLAS Foundation division.

NOTE: Weights can not be more than 2 pounds under the standard pound weight requirement for Zones 1-6 & 8-10. The Zone 7 weight cannot be more than 3.2 pounds under the standard 100lb weight requirement.

DEKA ATLAS Weights

DEKA ATLAS – Foundation Division Weights

Timing

DEKA ATLAS events are individually timed by the DEKA affiliate gym that hosts the event. Please ask the person running your local event how the timing works so you know in advance.

We always recommend keeping your own time on your watch as well. And if you’re really serious about your time, consider having a friend record your effort on video.

FAQ