Your Ultimate Guide to Crushing the Deka Fit Race скачать в хорошем качестве

Your Ultimate Guide to Crushing the Deka Fit Race

Are you ready to conquer the Deka Fit Race? This comprehensive guide has all the insights you need to excel at every station. In this 15-minute video, we dive into the specifics of the Deka Fit Race, a renowned hybrid fitness challenge that pushes you to your limits and beyond. We'll walk you through each station, providing actionable tips and strategies to help you perform at your best. Whether you're a Deka Fit veteran aiming to improve your time or a newcomer to the world of hybrid fitness races, this video is your go-to resource for success. How Does DekaFit work? (this is from the official Dekafit Website) -The venue will be enclosed (the DEKA Arena), where competitors and spectators alike will not be bothered by terrain or natural interference. Everything will be standardized indoors and climate controlled. A running track will form the perimeter of the DEKA Gym. Runners will run intervals of 1.5 laps, for the start of their entry and in between each zone. Ten fitness stations, known as DEKA Zones, will test all manner of strength, endurance, balance, coordination, and mobility inside the DEKA Gym. Overall time will be measured as a DEKA Mark which will encompass 21 individual splits: 10 laps of 500 meters, the 10 individual zones, and a zone transition time. Competitors will enter the competition in tiered waves of 20 individuals at a time. Zone 1: Spartan Ram Squats Technique: During the carry athletes can carry the RAM in the front or back rack position. They may also carry or hold on the right/left shoulder. While squatting thighs must meet or break parallel to the ground at the bottom of each squat. Athlete must reach full hip extension at the top of each squat rep. What you cannot do: Drag, throw or roll the Spartan Ram. Zone 2: 500m Row Enter zone two and proceed to an open row machine. Row 500m Zone 3: Box Jump Overs What you do: Athletes jump up on 24″ plyo box and jumps down from the box on the opposite side. Standards: Elite Men & Women – Athlete must begin the jump with both feet on the ground. Athlete is allowed to jump or step down from the box. Open men and women are allowed to jump, step or climb on and off the box. Zone 4: Med Ball Throw Complete 20 medicine ball throws Standards: All athletes (elite & open) are allowed to lean at whatever body angle they chose. Both arms must be used to complete the throw. All athletes are allowed to rest in a seated or lying on back position. Zone 5: Ski Erg Enter zone five and head to an open Ski Erg machine to complete 500m. Zone 6: Farmer's Carry 100m Farmer Carry What you do: Enter zone 6 , pick up two weights and carry for 100m then return weights. Standards: All athletes are required to carry one weight in each hand in the traditional farmer's carry manner that positions the weight at the side of the Athletes legs as they carry the 100m distance. All athletes are allowed to set weights down and rest, all athletes are not allowed to drag or throw the weights. Zone 7: Assault Bike 20 calories on the assault bike What you do: Enter zone 7 and proceed to an open assault bike. Complete 20 calories on bike and proceed to the exit point to run 500m. Zone 8: Dead Ball Wall Overs Elite and Open waves all have a four foot barrier. Athlete must complete 20 reps. Zone 9: Tank push/pull What you do: Upon entering zone 9 athlete heads to an open tank. You then proceed to push tank forward ten meters then pull back ten meters. This completes one round. Athlete must do this five times total to complete 50 meters. Standards: Front of tanks must reach the 10m finish line before tank pull/row beings. After completing push athlete runs back behind the start line and pulls/rows the tank back to start line using the attached rope. Tanks must be kept in the required lane while pushing/pulling/rowing. Athlete must pull/row tank until front of the tank is behind start line. Athlete then proceeds to exit point to run 500m. Zone 10: RAM Burpees 20 Spartan Ram Burpees Are you an elite level guy who's sacrificing tons of potential by being out of shape? Our 3M System is for top level guys who want the ripped and lean body that will elevate their status in all areas. 💪Join my 90 days fitness program here ➡ https://bit.ly/3We40y2 –––––––––––––––––––––––––––– Reach out to me on other platforms: Facebook ➡   / 1355437264518789   Instagram ➡   / josiahfitness   Twitter ➡   / josiahfitness   Podcast ➡ https://podcasts.apple.com/us/podcast... ––––––––––––––––––––––––––– #SpartanRace #DekaFit