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DEKA STRONG
10 Functional Zones.
Designed to measure functional strength, muscular endurance and overall physical capacity across ten standardized stations.
DEKA Standards Chart
| Zone | Equipment | Movement | Reps / Distance | Male 14+ | Female 14+ / Male 65+ | Female 65+ | Youth 10-13 |
|---|---|---|---|---|---|---|---|
| 01 | RAM or Dumbbell | Alternating Reverse Lunge | 30 | 55 lb / 25 kg | 33 / 35 lb · 15 kg | 22 / 20 lb · 10 kg | 22 / 20 lb · 10 kg |
| 02 | Rower | Row | Meters | 500 m | 500 m | 500 m | 250 m |
| 03 | Box | Step / Jump Over | 20 | 24 in / 60 cm | 24 in / 60 cm | 24 in / 60 cm | 24 in / 60 cm |
| 04 | Med Ball | Sit-Up / Sit-Up Throw | 25 | 20 lb / 9 kg | 14 lb / 6 kg | 10 lb / 5 kg | 10 lb / 5 kg |
| 05 | Ski Erg | Ski | Meters | 500 m | 500 m | 500 m | 250 m |
| 06 | Dumbbell | Farmer's Carry (per hand) | 100 m | 60 lb / 27.5 kg | 40 lb / 17.5 kg | 20 lb / 9 kg | 20 lb / 9 kg |
| 07 | Air Bike | Air Bike | Calories | 25 cal | 25 cal | 25 cal | 12 cal |
| 08 | Dead Ball | Over | 20 | 60 lb / 27.5 kg | 40 lb / 17.5 kg | 20 lb / 9 kg | 20 lb / 9 kg |
| 09 | Xebex Sled / Torque Tank | Push / Pull | 100 m | Push R8 · Pull R3 | Push R7 · Pull R2 | Push R5 · Pull R1 | Push R5 · Pull R1 |
| 10 | RAM or 2 Dumbbells | Weighted Burpee | 20 | 44 lb / 20 kg · 2× 20 lb / 10 kg | 22 lb / 10 kg · 2× 10 lb / 5 kg | 22 lb / 10 kg · 2× 10 lb / 5 kg | 11 lb / 5 kg · 2× 5 / 2.5 kg |
01
30RAM or Dumbbell
Alternating Reverse Lunge
- Male 14+
- 55 lb / 25 kg
- Female 14+ / Male 65+
- 33 / 35 lb · 15 kg
- Female 65+
- 22 / 20 lb · 10 kg
- Youth 10-13
- 22 / 20 lb · 10 kg
02
MetersRower
Row
- Male 14+
- 500 m
- Female 14+ / Male 65+
- 500 m
- Female 65+
- 500 m
- Youth 10-13
- 250 m
03
20Box
Step / Jump Over
- Male 14+
- 24 in / 60 cm
- Female 14+ / Male 65+
- 24 in / 60 cm
- Female 65+
- 24 in / 60 cm
- Youth 10-13
- 24 in / 60 cm
04
25Med Ball
Sit-Up / Sit-Up Throw
- Male 14+
- 20 lb / 9 kg
- Female 14+ / Male 65+
- 14 lb / 6 kg
- Female 65+
- 10 lb / 5 kg
- Youth 10-13
- 10 lb / 5 kg
05
MetersSki Erg
Ski
- Male 14+
- 500 m
- Female 14+ / Male 65+
- 500 m
- Female 65+
- 500 m
- Youth 10-13
- 250 m
06
100 mDumbbell
Farmer's Carry (per hand)
- Male 14+
- 60 lb / 27.5 kg
- Female 14+ / Male 65+
- 40 lb / 17.5 kg
- Female 65+
- 20 lb / 9 kg
- Youth 10-13
- 20 lb / 9 kg
07
CaloriesAir Bike
Air Bike
- Male 14+
- 25 cal
- Female 14+ / Male 65+
- 25 cal
- Female 65+
- 25 cal
- Youth 10-13
- 12 cal
08
20Dead Ball
Over
- Male 14+
- 60 lb / 27.5 kg
- Female 14+ / Male 65+
- 40 lb / 17.5 kg
- Female 65+
- 20 lb / 9 kg
- Youth 10-13
- 20 lb / 9 kg
09
100 mXebex Sled / Torque Tank
Push / Pull
- Male 14+
- Push R8 · Pull R3
- Female 14+ / Male 65+
- Push R7 · Pull R2
- Female 65+
- Push R5 · Pull R1
- Youth 10-13
- Push R5 · Pull R1
10
20RAM or 2 Dumbbells
Weighted Burpee
- Male 14+
- 44 lb / 20 kg · 2× 20 lb / 10 kg
- Female 14+ / Male 65+
- 22 lb / 10 kg · 2× 10 lb / 5 kg
- Female 65+
- 22 lb / 10 kg · 2× 10 lb / 5 kg
- Youth 10-13
- 11 lb / 5 kg · 2× 5 / 2.5 kg
Zone 9 — Xebex Sled must have 160 lb / 72.5 kg added to the weight stack(s). Refer to the official DEKA Rulebook for full details.
General Rules
- ◆Athletes must complete each zone in order, in full, before advancing.
- ◆Standards from the Spartan DEKA judging guide apply at every station.
- ◆Penalty laps or rep redos are issued for any movement standard not met.
- ◆Timing chip must remain on the athlete for the entire event.