DEKA is a division of SPARTAN racing. Spartan’s mission is to positively impact 100 million lives through fitness. DEKA is the answer to provide fitness for ALL levels. The Greeks were the first on record to gamify and test fitness and the Greek term “DEKA” means “Ten”.
With the 10 DEKA Zones, we’re providing a well rounded functional test for all levels of fitness. Every zone is based on rudimentary movements that don’t require any specific training or education to complete. Think thousands of years ago when it wasn’t called exercise, fitness, or training. It was survival. Lifting, carrying, pushing, pulling, kneeling, jumping/stepping/climbing over something, getting down on the ground and standing back up, and three basic forms of transportation – row, ski, & cycle.
Training with purpose before and in between each DEKA Mark test/event provides an opportunity for every level of fitness to improve in these 10 functional areas of movement. As DEKA Marks (time/score) improve, well rounded fitness and health & wellness improves.
The zone sequence and flow is designed to start with basic movements throughout the early zones that when combined target the entire body and then finish with zones 6-10 with the last 5 requiring 100% full body focus for each zone.
WHAT IS DEKA?
The 10 DEKA Zones
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ZONE 1
30 Ram Alt Reverse Lunges
33lbs - Women, 44lbs - Men -
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ZONE 2
500m Row
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ZONE 3
20 Box Step/Jump Overs
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ZONE 4
25 Med Ball Sit Up
14lbs - Women, 20lbs - Men
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ZONE 5
500m SkiErg
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ZONE 6
100m Farmers Carry
40lbs Each Hand - Women
60lbs Each Hand - Men -
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ZONE 7
Air Bike - 25 Cal
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ZONE 8
20 Dead Ball Over the Shoulder
40lbs - Women, 60lbs - Men -
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ZONE 9
100m Tank Push/Pull
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ZONE 10
20 RAM Burpee
22lbs - Women, 44lbs - Men
Why Should YOU Compete?
DEKA events are not just a competition, they are a milestone of your fitness journey. In the same arena, on the same day, using the exact standards, every level of fitness can come together and celebrate fitness.
Having an event on your calendar can be a game changer for your motivation – now you’re not exercising anymore, you’re training with a purpose!
The Benefits of Testing
Initial DEKA testing provides a benchmark. Consistent training will improve your fitness level. Periodic testing will provide proof that the time you’ve invested in your training has improved your fitness. Keeping a DEKA re-test/event on the calendar helps to ensure training adherence. No matter what your current fitness level is, you are an athlete who trains with the purpose of becoming a stronger version of yourself every time you get a new DEKA mark.
Photo credit: Obsidian Crystal Productions
WHAT IS A “DEKA MARK”?
The DEKA Mark is a new standard of testing designed to establish an objective baseline of fitness that motivates us to consistently push our bodies. It’s standardized, allowing you to improve over time and compare your results to all DEKA athletes around the world.
DEKA is for all levels of fitness with a common goal of improving exercise adherence and celebrating fitness. To provide fitness benchmarks and celebrate fitness improvements, DEKA provides 3 testing and competition opportunities with DEKA STRONG, DEKA MILE, and DEKA FIT.
All 3 provide our 10 functional fitness zones (DEKA Zones) which are based on rudimentary movements. They are a well-rounded, low barrier of entry experience for beginners while also providing an exceptional test for high level athletes.
Photo credit: Obsidian Crystal Productions
3 WAYS TO TRAIN FOR DEKA AT FARM GIRL FITNESS
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DEKA Classes
Our “Hybrid Hustle” classes are a small group training class on the weekly schedule based on the movements of Hybrid races such as DEKA.
New to fitness or DEKA movements? No problem. These classes are based on timed blocks of work, not reps, allowing each member to move at a pace that works for them, making it a perfect class for beginners and up. -
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DEKA Workshops & Courses
DEKA workshops and courses are a great way to prep for your next DEKA Strong event. Learn from DEKA experts Dave (DEKA Head Judge) and Ry Claxton who will teach you everything they have learned from their experience in over 30 DEKA races, including World Championships, and dozens of OCR and Hybrid fitness events.
Learn everything you need to know to help you with fast transitions, race day prep, mobility training, and other tips to help you get your fastest time yet.NEXT DEKA COURSE: Coming Spring 2026
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DEKA Trial Runs
Come and test out the 10 DEKA STRONG stations in order so you can test your fitness, try out a DEKA race course without the crowd on race day, and practice transitions with your partner.
Choose between a trial run on it’s own or a trial run + 30 min of coaching from our DEKA Coaches.
The coaching session is one-on-one and allows you time to ask questions, receive feedback and video review, and learn new ways to get faster.
Upcoming DEKA STRONG Events
at Farm Girl Fitness:
MAY 3 2026
SINGLES, TEAMS AND RUCK DIVISIONS
THIS EVENT IS SOLD OU
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Ticket
DEKA ATLAS WORKSHOP
at Farm Girl Fitness
April 19 l 1:00 pm-3:00pm
This workshop is designed specifically for those who are new to ATLAS or looking to better understand how it all works. We’ll break down the format, movement standards, and expectations of each zone so you can step onto the floor with clarity and confidence.
You’ll learn:
What DEKA ATLAS is and how it differs from other DEKA events
Movement standards and how to perform each zone efficiently and safely
The difference between ATLAS Foundations and ATLAS Peak, and which division is right for you
Strategy, pacing, and how to approach the 30-minute time cap
Whether you’re considering your first ATLAS event or looking to level up your performance, this workshop will give you the tools, confidence, and clarity to take that next step.
