DEKA Zones

See also:

• 2024 DEKA FIT schedule →
• DEKA FIT penalties →
• What is DEKA FIT?

DEKA is short for decathlon and is derived from the Greek work déka, which means “ten.” It represents the 10 zones in a DEKA event.

Let's walk through each of the 10 DEKA zones, review the standards of movements, and discuss the weights used for both men & women.

For the machine work (rowing, skiing, biking) & box overs, both men & women perform the exact same amount of work.

• 500m row
• 500m ski
• 25 calorie air bike
• 20 box overs @ 24"

For all zones that include weighted equipment or magnetic resistance, the weight is different for men & women, but the reps/distance remain the same. These zones includes:

• lunges
• med ball situps/situp throws
• farmer's carry
• dead ball yoke/shoulder overs
• tank push/pull
• RAM weighted burpees

For a full breakdown of the different weights used for men & women, and for all age groups & divisions, check our DEKA zone weights section below.

In DEKA MILE & DEKA STRONG events, zones 4 and 8 (med ball situp throws & dead ball yoke overs) are different from the DEKA FIT version. Because these events occur in affiliate gyms that are often smaller, have limited equipment, etc., the situp targets and yokes are difficult to acquire and set up. Therefore, similar movements are used instead, which require less equipment.

DEKA Zone 1 is 30 reps of alternating RAM reverse lunges (15 per leg).

On each rep, the back knee must touch the ground, and both feet must return to their starting position with both knees fully extended. Hip extension is not required. Jump lunges are not allowed. You must alternate legs on each rep. This is no rule against using your hand on your leg for assistance.

Both feet will start in front of the rep line, and both feet must be in front of the rep line before starting your next rep.

The RAM must be set back down in its starting location (not thrown or dropped). If it falls over as you're leaving the zone, that's OK.

You may hold the RAM in a back rack position or on a single shoulder. The RAM weight is:

• Men: 55lbs / 25kg
• Women & Men 65+: 33lbs / 15kg
• Youth (10-13) & Women 65+: 22lbs / 10kg

Penalties:

• 0:10 per missed rep
• Completing 23 or fewer reps will result in a DQ

Only official Spartan RAMs are allowed. Use code davewarfel15 for 15% off a RAM of your own.

DEKA Zone 2 is a 500m row on a row erg.

• You may choose any damper setting you'd like. You are allowed to change that setting during your row.
• You must remain seated until your monitor reads 500 meters.
• Men & women both perform the same distance.
• Youth (10-13) competitors perform 250m.

Approved Rowers

All events must use one of the following rowers:

• Concept2 Row Erg
• AssaultRower Elite
• Xebex Air Rower 2.0
• Technogym Skillrow

Penalties

• 495-499m completed = 0:20 penalty
• 400-494m completed = 2:00 penalty
• 399 or fewer meters completed will result in a DQ

DEKA Zone 3 is 20 reps of a box jump/step over. All divisions & genders use a 24" box.

• You may jump or step over the box.
• Your body must travel over the box (not beside or around it).
• Both feet must touch the top of the box, but they aren't required to touch at the same time.
• Both feet must make contact with the ground on the opposite side of the box for the rep to count.
• Incidental hand & knee contact is allowed.

Penalties

• 0:10 per missed rep
• Completing 15 or fewer reps will result in a DQ

DEKA Zone 4 is 25 reps of a med ball situp throw (for DEKA FIT). For DEKA MILE & DEKA STRONG, there is no target to throw to. Athletes tap the ball in between their feet.

Athletes will start lying on their back with the med ball touching the ground above their head. They sit up, throw the ball to a target (4.5 feet off the ground in front of them), catch the ball, and return to the starting position.

For the situps with no target, the ball must be tapped between the feet (not between the legs or on top of the feet).

- The torso must come off the ground, but there is no required distance or angle.
- For the throws, the ball may or may not leave the hands.

• Men use a 20lbs / 9kg ball
• Women & Men 65+ use a 14lbs / 6.5kg ball
• Youth (10-13) & Women 65+ use a 10lbs / 4kg ball

* DEKA STRONG, DEKA MILE, & DEKA FIT RUCK divisions: Athletes will
use their ruck in place of the med ball.

Penalties

• 0:10 per missed rep
• Completing 19 or fewer reps will result in a DQ

Buy med balls at Rogue →

DEKA Zone 5 is 500m on the Concept2 SkiErg. Men & women use the same machine and perform the same distance. Youth athletes (10-13) ski 250 meters.

• You may use any damper setting you'd like, and change it throughout completion of the zone
• You cannot leave the platform until your screen reads 500m

Approved Equipment

Only the Concept2 SkiErg is approved for use.

Penalties

• 495-499m completed = 0:20 penalty
• 400-494m completed = 2:00 penalty
• 399 or fewer meters completed will result in a DQ

DEKA Zone 6 is 100m of a farmer's carry. Athletes have 1 dumbbell in each hand, must carry the dumbbells at their sides, and move both dumbbells at the same time. You may place the dumbbells down, as needed, but cannot make forward progress until you pick them back up.

Both feet must touch the ground beyond the lines on each side. Both feet must also cross the final line, with dumbbells in hand, before the station is complete.

• Men: 60lbs / 27kg in each hand
• Women & Men 65+: 40lbs / 18kg in each hand
• Youth (10-13) & Women 65+: 20lbs / 9kg in each hand

In DEKA FIT, you typically zig zag through a course, making several turns in each direction.

In DEKA MILE & DEKA STRONG, you are required to move back & forth along a 10m section, making a 180° turn every 10m. You do this 5 times for a total of 100m.

Dumbbells are most commonly used, however, kettlebells (of the correct weight) are also permitted.

Penalties

• 5:00 penalty for completing anything less than the full 100m distance

DEKA Zone 7 is 25 calories on an air bike.

You may adjust the seat however you'd like, and then complete 25 calories on the bike. You may not leave the seat until your screen reads 25 calories.

• Men & women both perform 25 calories
• Youth athletes (10-13) perform 12 calories

Approved Air Bikes

• AssaultBike (Classic, ProX, and Elite are permitted) - Buy on Amazon or Rogue
• Rogue Echo Bike - Buy on Rogue
• Xebex Air Bike

Penalties

• 24.0-24.9 cals completed = 0:20 penalty
• 20.0-23.9 cals completed = 2:00 penalty
• 19.9 or fewer calories completed will result in a DQ

DEKA Zone 8 is 20 reps of a dead ball yoke over. Athletes pick up a dead ball from the floor and throw it over a horizontal bar that is 4 feet off the ground. You will alternate sides, performing 10 reps on each side for a total of 20. You may not go under or over the yoke; you must go around it.

You must have both feet inside the support structure when lifting the ball. You may pick up & throw the ball in any way you'd like.

• Men use a 60lbs / 27kg ball
• Women & Men 65+ use a 40lbs / 18kg ball
• Youth (10-13) & Women 65+ use a 20lbs / 9kg ball

For DEKA MILE & DEKA STRONG events, the ball is thrown over the shoulder instead. It must clear the top of the shoulder and not go beside it. Full knee & hip extension is required as the ball is passing over the shoulder.

* DEKA FIT Road Show hosted by Spartan DEKA will be Dead Ball Shoulder Over x 25 reps in place of Dead Ball Yoke Over x 20 reps.
** DEKA FIT Road Show hosted by Affiliate will be Dead Ball Shoulder Over x 20 reps in place of Dead Ball Yoke Over.

Penalties

• 0:20 per missed rep
• Completing 15 or fewer reps will result in a DQ

Buy dead balls from Rogue →

DEKA Zone 9 is 100m of a magnetic resistance sled push/pull. Athletes start by pushing the sled forwards 10m, then pull it backwards for 10m. They repeat this process 5 times for a total of 100m (50m of pushing, 50m of pulling).

• Pull straps cannot be wrapped around the sled
• Your body must face backwards during the sled pull
• All wheels must remain in contact with the ground at all times

Approved Sleds

Xebex XT3 Plus Sled

• 160lbs / 73kg is added to the sled for all divisions
• Men: Level 8
• Women & Men 65+: Level 7
• Youth (10-13) & Women 65+: Level 5

Torque Tank Sled (M4 or MX model)

• Men: Level 3
• Women & Men 65+: Level 2
• Youth (10-13) & Women 65+: Level 1

Penalties

• 1:30 per missed rep
• Completing fewer than 4 full reps will result in a DQ

DEKA Zone 10 is 20 weighted burpees with the Spartan RAM. The weight of the RAM is...

• Men: 44lbs / 20kg
• Women & Men 65+: 22lbs / 10kg
• Youth (10-13) & Women 65+: 11lbs / 5kg

Your chest or abdomen must touch the RAM at the bottom of the rep, with your legs extended out behind you. You then stand up with full hip, knee, and elbow extension, raising the RAM above your head with your arms completely locked out.

When completing your final rep, you must place the RAM on the ground in its original starting position (do not throw or drop it). If it falls over after you place it down, that's OK.

Penalties

• 0:20 per missed rep
• Completing 15 or fewer reps will result in a DQ

DEKA Zone Weights

The following table outlines the weights used for men & women for each DEKA zone. These weights are for all athletes from ages 14-64. See below for 10-13 and 65+ age divisions.

Xebex Sleds: 160lbs must be added to the Xebex sleds for all divisions. No weight is added for Torque tanks.

DEKA Zone Weights for Ages 65+

This table shows the weights used for all ages 65 years and older – the 65-69 and 70+ age groups.

DEKA Zone Weights for Youth Division (Ages 10-13)

This table shows the weights & distances used for the youth division, ages 10-13. Both genders use the same weights/distances. There is no separate male & female weights in the youth division.

FAQ

What is the difference between DEKA FIT & DEKA STRONG?
DEKA STRONG is just the 10 zones with no running. DEKA FIT has the same 10 zones but each zone is preceded by a 500m run.