What is DEKA?

DEKA is a baseline fitness test known as “the decathlon of fitness,” and it is designed for ALL levels. Each DEKA event features the same 10 functional fitness challenges (aka DEKA Zones). Unlike some CrossFit tests, the 10 DEKA Zones are non-technical, meaning anyone can do them, whether you are a seasoned lifter, CrossFitter, or are just starting out.

Why do a DEKA?

Much like CrossFit, DEKA can help everybody, at all levels (novice to elite athletes), looking to improve their fitness and build community.

DEKA is a test of fitness and opportunity to compete against yourself (and others, if you choose)!

Whether your goal is to get off the couch, compete at the highest level, or somewhere in between, DEKA is the perfect challenge.

How DEKA works

Each competitor will complete a series of 10 challenges that will test all muscle groups, functional movement patterns, and the aerobic engine.

DEKA zones* include:

ZONE 1: 30 RAM ALT REVERSE LUNGES

ZONE 2: 500 METER ROW

ZONE 3: 20 BOX STEP/JUMP OVERS

ZONE 4: 25 MED BALL SIT-UPS

ZONE 5: 500 METER SKI-ERG

ZONE 6: 100 METER FARMER’S CARRY

ZONE 7: 25 CALORIE AIR BIKE

ZONE 8: 20 DEAD BALL SHOULDER-OVERS

ZONE 9: 100 METER SLED PUSH/PULL

ZONE 10: 20 RAM BURPEES

*In some events, each zone is preceded by a 160 meter run (1 mile total run distance), which TCFAK offers in the summer months.

If you don’t know what all or some of these are, no problem! Events are structured so it is easy to pick up the movements on the fly.