Deka Strong: Farm Girl Fitness

About the race

DEKA by Farm Girl Fitness is a division of SPARTAN racing that offers a standardized, functional fitness test built around ten zones. DEKA means Ten and the 10 DEKA Zones form a well rounded set of rudimentary movements that do not require specific training or education to complete. The movements include lifting, carrying, pushing, pulling, kneeling, jumping, stepping or climbing over obstacles, getting down and standing up, and three basic forms of transportation: row, ski, and cycle.

The event format uses a DEKA Mark, a time or score that serves as an objective baseline so participants can track improvements and compare results with DEKA athletes worldwide. DEKA provides three testing formats: DEKA STRONG, DEKA MILE, and DEKA FIT, each based on the same ten functional zones.

Examples of the DEKA STRONG zone sequence and standards at Farm Girl Fitness include Zone 1 with 30 ram alternating reverse lunges at 33 lbs for women and 44 lbs for men; Zone 2 with 500 m row; Zone 3 with 20 box step or jump overs; Zone 4 with 25 med ball sit ups at 14 lbs for women and 20 lbs for men; Zone 5 with 500 m SkiErg; Zone 6 with 100 m farmers carry at 40 lbs per hand for women and 60 lbs per hand for men; Zone 7 with air bike for 25 calories; Zone 8 with 20 dead ball over the shoulder at 40 lbs for women and 60 lbs for men; Zone 9 with 100 m tank push or pull; Zone 10 with 20 RAM burpees at 22 lbs for women and 44 lbs for men.

Farm Girl Fitness offers weekly DEKA based classes called Hybrid Hustle that use timed work blocks to allow each participant to move at their own pace, DEKA workshops and courses taught by DEKA experts, and trial runs that let participants practice the ten stations in sequence with optional one on one coaching and video review. Farm Girl Fitness is located on the border of Milton, Halton Hills and Acton, approximately 10 to 15 minutes from each locality. Visit the organization's website for the most recent information.

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