Deka Strong: Farm Girl Fitness
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DEKA by Farm Girl Fitness
DEKA is a division of Spartan that offers a standardized, ten-zone functional fitness test. Each zone uses basic, rudimentary movements that do not require specific training or formal education. Results are recorded as a DEKA Mark to provide an objective baseline and a way to track progress over time.
The ten DEKA Zones include movements such as alternating reverse lunges, a 500 m row, box step/over movements, med ball sit ups, a 500 m SkiErg, a 100 m farmers carry, an Air Bike calorie effort, dead ball throws over the shoulder, a 100 m tank push/pull, and weighted burpees. The site lists concrete repetitions and loads for several zones, for example 30 alternating reverse lunges (33 lb women, 44 lb men), 500 m row, and 20 RAM burpees (22 lb women, 44 lb men).
Farm Girl Fitness offers DEKA-related programming including weekly "Hybrid Hustle" classes based on timed work blocks, workshops and courses to teach movement standards and race strategy (next course noted for spring 2026), and trial runs of the full ten-station DEKA Strong course with an option for a 30-minute one-on-one coaching session. An upcoming DEKA Strong event is listed for September 20, 2026 and is sold out. Visit the organization's website for the most recent information.
