DekaFit, for those who don't know, is an endurance based sport that includes 10 workout Zones with 5K of running. The brand also has variations like Deka Strong and Deka Mile which are held in local gyms around the world most weekends.
Below, we have 3 DekaFit workouts that will help you better prepare for your next/first event. While these are good workouts, we'd love to help you prepare long-term for these events so that you can perform your best and really show what you're capable of achieving. View our Hybrid Training Programs to learn more.
Workout 1: The Rowing Farmer Circuit
-No rest until complete-
Rower x 400 meters
Dumbbell Farmers Carry x 40 seconds (40lbs per hand female, 60lbs per hand male)
Rower x 600 meters
Dumbbell Farmers Carry x 50 seconds
Rower x 800 meters
Dumbbell Farmers Carry x 60 seconds
Rower x 1,000 meters
Dumbbell Farmers Carry x 70 seconds
Workout 2: Soul Crusher
Air Bike x 25 calories
Dead Ball-Over-Shoulder x 20 (40lbs female, 60lbs male)
Dumbbell Thrusters x 20 (15lbs per hand female, 25lbs per hand male)
-REST 3 Minutes-
Repeat 4x
Workout 3: Broken Run
-No rest until complete-
3 minute moderate intensity run
25 Medicine Ball Sit-ups (15lbs female, 20lbs male)
4 minute moderate effort run
Dumbbell Lunges x 15 per leg (15lbs per hand female, 25lbs per hand male)
5 minute moderate effort run
Skierg x 700 meters
6 minute moderate effort run
Rower x 1,000 meters
We hope you enjoy those workouts! If you would like to talk to us more about training for DekaFit events, you can text us at 610-222-7155 or emails us at info@triofitlife.com.
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