Billed as Spartan’s new DEKAthlon, the new event has caught the attention of many athletes all wondering the same thing. What is DEKAFIT by Spartan Race? To help answer that question I’ve put together a quick guide to everything you need to know about DEKAFIT, the DEKA Mile, and DEKA Strong!
What is Spartan DEKAFIT?
DEKAFIT features 10 fitness zones with a unique workout, all preceded by a 500 meter run (5k total distance). The events are held indoors so they can be held year around and designed to attract those that would rather avoid the mud at a typical Spartan Race. Since it’s launch Spartan has also added two new DEKA events to its lineup. These events are the DEKA Mile and DEKA Strong.
What is DEKA MILE? The DEKA Mile is the same as DEKA Fit, but you only run 160 meters between the 10 stations for a total of 1 mile. Click Here for more info.
What is DEKA Strong? DEKA Strong is the 10 DEKA Fit stations without the running in between. This is much more of a Crossfit style event without Olympic lifts. Click Here for more info.
Here’s is how the event works with workouts, reps, and weights:
500 Meter Run
ZONE 1 – SPARTAN Alt Reverse Lunges 30 Reps
MOVEMENT:
Spartan RAM Squat (30 reps)
Elite & Open Men – 55lb/25kg
Elite & Open Women – 33lb/15kg
500 Meter Run
ZONE 2 – 500M ROW
MOVEMENT:
Row 500m at damper setting 5
500 Meter Run
ZONE 3 – BOX JUMP/STEP OVERS 20 Reps
MOVEMENT:
Box Jump Overs (20 reps)
24” Plyo Box for all Athletes (Elite & Open Men / Elite & Open Women)
500 Meter Run
ZONE 4 – MED BALL SIT-UP THROW 30 Reps
MOVEMENT:
Medicine Ball Sit-Up Throw (30 reps)
Elite & Open Men – 20lb
Elite & Open Women 14lb
500 Meter Run
ZONE 5 – 500M SKI ERG
MOVEMENT:
Ski Erg (500m) at damper setting 5
500 Meter Run
ZONE 6 – FARMERS CARRY
MOVEMENT:
Farmer’s Carry (100m)
Elite & Open Men – 60lb each hand
Elite & Open Women – 40lb each hand
500 Meter Run
ZONE 7 – 25 CAL AIR BIKE
MOVEMENT:
Air Bike (20 calories)
500 Meter Run
ZONE 8 – DEAD WALL BALL OVERS 20 Reps
MOVEMENT:
Dead Ball Wall Overs (20 reps)
4’ barrier heigth for all competitors (Elite & Open Men / Elite & Open Women)
Elite & Open Men – 60lb
Elite & Open Women – 40lb
500 Meter Run
ZONE 9 -100M TANK PUSH PULL
MOVEMENT:
Tank Push/Pull (think of a sled push and pull)
Elite & Open Men – Level 3 resistance
Elite & Open Women – Level 2 resistance
500 Meter Run
ZONE 10 – RAM BURPEES 20 Reps
MOVEMENT:
Spartan RAM Burpee (20 reps)
Elite & Open Men – 44lb/20kg
Elite & Open Women – 22lb/10kg
How Much Does DEKAFit Cost
Open Afternoon Waves $99
Competative Waves $109
Elite Wave $119
Are there Pro, ELite, or Age Group Waves?
Yes, there is currently DEKAFIT Elite and Competitive waves being offered at events. This Elite wave takes place in the morning, followed by competitive, & open.
Random Notes & Links
Here’s a link to Spartan Race’s DEKAFIT
Spartan’s timing in launching a new competition came on the heels of the European fitness brand HYROX announcing their push into the US market. Check out our article on HYROX here.
