DEKA at forge and shift

Functional Fitness

For all levels

and abilities

WHAT IS DEKA

DEKA is a fitness competition format created by Spartan that's designed to be more standardized and accessible than traditional Spartan obstacle course races. The name stands for "deca" (ten in Greek), and the event consists of exactly 10 fitness zones that test different aspects of fitness. Between each zone, you run 500 meters (about 0.3 miles), for a total of 5km of running DEKA BEDFORD is the affilate resposible for the Deka events in Bedford.

The Movements

Zone 1

Weighted Alternating Reverse Lunge

30 Repetitions (15/15)

F: 33LB/15KGM: 55LB/25KG

Zone 2

Rower

500 Meters

Zone 3

Box Jump Overs/Step Up

20 Repetitions: 24" box

Zone 4

Med Ball Sit-Up

25 Repetitions

F: 14LBM: 20LB

Zone 5

SkiErg

500 Meters

Zone 6

Farmer's Carry

100 Meters

F: 40LB each handM: 60LB each hand

Zone 7

Air Bike

25 Calories

Zone 8

Dead Ball Shoulder Over

20 Repetitions

F: 40LBM: 60LB

Zone 9

Tank Push/Pull

100 Meters (10m down & back x 5)

F: Level 2 ResistanceM: Level 3 Resistance

Zone 10

Weighted Burpee

20 Repetitions

F: 22LB/10KGM: 44LB/20KG

DEKA Events

Join us for exciting DEKA fitness events throughout the year. Each event features 10 functional fitness zones designed to test your strength, endurance, and mental toughness. Whether you're a seasoned athlete or just starting your fitness journey, there's a DEKA event for you. Book your spot today and challenge yourself to complete all 10 zones and 5km of running.

Teens Camp

A DEKA TEEN CAMP is a fitness filled 2hrs session that introduces 10-14 year olds to age appropriate endurance and strength exercises with 10 functional workout zones, like running, jumping, weighted carries and more to help young athletes to build fitness, learn proper exercise experience structured training in a supportive environment. Our camps aim to develop physical fitness, mental toughness, and confidence.

Training Camps

DEKA Training Camps are intensive fitness sessions designed to push athletes to their limits. These camps focus on building endurance, strength, and mental resilience through challenging workouts and structured training programs. Perfect for athletes looking to take their fitness to the next level and prepare for competitive events. Join us for an experience that will transform your performance and push your boundaries.

Contact Us