Deka Strong: Farm Girl Fitness

DEKA by Farm Girl Fitness

DEKA at Farm Girl Fitness is a ten zone functional fitness test offered as part of the DEKA program from Spartan. Each zone is based on rudimentary movements that do not require specific training or education. The sequence of zones moves from basic single-body movements to full body efforts in zones six to ten, and scoring produces a standardized DEKA Mark used to track improvement over time.

The ten zones include the following movements and measures:

• Zone 1: 30 alternating reverse lunges, 33lbs women, 44lbs men
• Zone 2: 500 m row
• Zone 3: 20 box step or jump overs
• Zone 4: 25 med ball sit ups, 14lbs women, 20lbs men
• Zone 5: 500 m SkiErg
• Zone 6: 100 m farmers carry, 40lbs each hand women, 60lbs men
• Zone 7: Air bike for 25 calories
• Zone 8: 20 dead ball over the shoulder, 40lbs women, 60lbs men
• Zone 9: 100 m tank push and pull
• Zone 10: 20 RAM burpees, 22lbs women, 44lbs men

Farm Girl Fitness offers regular DEKA related programming including Hybrid Hustle classes that use timed blocks, DEKA workshops led by DEKA experts, and trial runs with an optional 30 minute one on one coaching session. DEKA is presented as a standardized test with multiple event formats such as DEKA STRONG, DEKA MILE, and DEKA FIT. An upcoming DEKA STRONG event at Farm Girl Fitness was scheduled for November 15, 2026 and was listed as sold out. Visit the organization's website for the most recent information.

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