What Is DekaFit?

If you've ever heard of the obstacle course race company Spartan Race, they started another company called DekaFit. DekaFit is a hybrid competition with several different formats, and 10 different zones. We've covered all of the details below.

Coach Luke at the 2023 DekaFit event in NC.

DekaFit:

DekaFit is a 5K running race with 10 different Zones throughout. The zones for DekaFit are as follows:

1. 30 Ram Alternating Reverse Lunges

2. 500m Row

3. 20 Box Step/Jump-overs

4. 25 Medicine Ball Sit Up Throws

5. 500 Meter Ski Erg

6. 100 Meter Farmers Carry

7. 25 Calorie Air Bike

8. 20 Dead Ball Wall Overs

9. 100 Meter Sled Push/Pull

10. 20 Ram Burpees

DekaFit offers competitive waves, open waves, team competitive waves, team open waves, co-ed competitive team waves, co-ed open waves, and a rucking division. There is also the first ever DekaFit Ultra coming up 2024 which is 5 laps of the normal DekaFit course.

Coaches Luke & Joel taking 2nd place for the DekaFit Team Relay

Deka Mile:

Deka Mile is a shorter version of DekaFit. Instead of running a total of 5K (3.2 miles) throughout the event, you run 1 total mile spaced out between the different zones. The Zones are similar, but not the same as the DekaFit. Below are all 10 zones for the Deka Mile. Deka Mile also has team races, co-ed included, and rucking variations.

1. 30 Ram Alternating Reverse Lunges

2. 500m Row

3. 20 Box Step/Jump-overs

4. 25 Medicine Ball Sit Ups

5. 500 Meter Ski Erg

6. 100 Meter Farmers Carry

7. 25 Calorie Air Bike

8. 20 Dead Ball Over Shoulders

9. 100 Meter Sled Push/Pull

10. 20 Ram Burpees

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At Trio Fitness Training, Coaches Joel & Luke have qualified for, and competed in, the Deka World Championships for team and age group categories in both 2022 & 2023, as well as the Team Pro and Individual Pro events at the 2023 Deka World Championship. We also had numerous athletes that we coach compete in multiple categories at both World Championship events. We'd love to help you train for a Deka event.

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The video below is of Coach Luke and one of the top female DekaFit athletes in the world, Terra Jackson, completing the Deka Mile event - setting a World Record (which has since been broken).

https://www.youtube.com/watch?v=WRuP01djfoI

Deka Strong:

Deka Strong is very similar to the Deka Mile, except that there is no running. You simply move straight through from Zone 1 to Zone 10 all in a row. The zones are exactly the same as the Deka Mile (above). Deka Strong also has team and co-ed team events as well as rucking variations.

The video below is of Coach Luke competing at the 2023 Deka World Championship for the Deka Strong event...unfortunately he was quite sick and couldn't perform at his peak level.

https://www.youtube.com/watch?v=hI8-aya1AGQ