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3 workouts - Training for your next Deka event!

Spartan Race's Deka events have hit the ground running this year! It's been great to see a few full DekaFit events as well as a ton of DekaMile and DekaStrongs! I was able to do the DekaFit Atlanta event and I've also done two DekaStrong events.... I'm hooked! My first DekaStrong event time was 14:56 and a month later I knocked that down to 14:18. Sub 14 minutes coming up next! I completed my DekaFit event in 36:18 which I definitely know I can make huge improvements on at the Jacksonville event on June 26th! Deka events are a solid combination of strength, speed, and endurance and allow you to push to your absolute max or go at your own pace. To me, it's the perfect mix for those who aren't runners or CrossFit athletes, but a combination of both. It's also really awesome to be able to compete against your own time since each event has the same format.

Check out the workouts below and let me know how you do!

Workout #1

5 Rounds for Time

-400m Run

20 Burpees

10 Pull Ups

Workout #2

5 Rounds

30 Alt Rev Lunges (M-55lbs W-33lbs)

20 Box Step/Jump Overs (24in box)

25 Cals Air Bike

2 minutes rest between rounds

Workout #3

-Row 5K total distance

20 Dumbbell Snatches every 3 Minutes (M-40lbs W-30lbs)


If you want more awesome workouts to train for Deka-type events, check out our HYBRID ATHLETE training program! The Hybrid Athlete program is specifically designed to help improve your Strength, Speed, and Endurance for these types of events!

Visit the Training Programs page in order to learn about the different custom programs we design for athletes in OCR.

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