Deka Strong: Farm Girl Fitness
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DEKA Strong at Farm Girl Fitness
DEKA is a Spartan division that offers a standardized, ten-zone functional fitness test. Each zone uses basic movements such as lifting, carrying, pushing, pulling, kneeling, jumping/stepping/climbing, rising from the ground, and three transport modes: rowing, skiing, and cycling. Results are recorded as DEKA Marks (time/score) to provide a reproducible fitness baseline.
The ten DEKA Strong zones are specified with repetitions, distances, and standard loads: Zone 1 30 Ram Alt Reverse Lunges (33 lbs women, 44 lbs men); Zone 2 500m row; Zone 3 20 box step/jump overs; Zone 4 25 med ball sit ups (14 lbs women, 20 lbs men); Zone 5 500m SkiErg; Zone 6 100m farmers carry (40 lbs each hand women, 60 lbs each hand men); Zone 7 air bike 25 cal; Zone 8 20 dead ball over the shoulder (40 lbs women, 60 lbs men); Zone 9 100m tank push/pull; Zone 10 20 RAM burpees (22 lbs women, 44 lbs men).
Farm Girl Fitness offers multiple preparation options: weekly "Hybrid Hustle" classes based on DEKA movements, DEKA workshops and courses with a next course planned for spring 2026, and trial runs of the ten stations with an option for a 30 minute individual coaching session that can include feedback and video review. A DEKA Strong event at Farm Girl Fitness is listed for May 3 2026 in singles, teams and ruck divisions and is indicated as sold out. Visit the organization's website for the most recent information.
