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Advanced Endurance
DEKA Fit Prep
Conquer the 10-zone functional fitness challenge
An 8-week program to prepare you for DEKA Fit, the 10-zone functional fitness competition. Each zone tests a different aspect of your fitness - from rowing and ski erg to box jumps, ball slams, and burpees. This plan builds zone-specific power, muscular endurance, and the metabolic conditioning needed to dominate all 10 zones. Includes race simulation at week 5.
4
Days/Week
8
Weeks
45
Min/Session
25
Exercises
Weekly Schedule
Day 1: DEKA Zones 1-5
Cardio & Power
1 Rowing Machine
3 × 500m 2 Box Jumps
3 × 15 3 Farmers Carry (Walk)
3 × 50m 4 Ski Erg
2 × 500m 5 Slam Ball Squat Throw
3 × 15 Day 2: DEKA Strength
Functional Power
1 Barbell Front Squat
4 × 8-10 2 Barbell Walking Lunge
3 × 20 steps 3 Romanian Deadlift (RDL)
3 × 10 4 Barbell Squat and Press
3 × 10 5 Medicine Ball Squat Throw
3 × 15 Day 3: DEKA Zones 6-10
Endurance & Grit
1 Ski Erg
2 × 500m 2 Burpees
3 × 15 3 Rowing Machine
2 × 500m 4 Barbell Walking Lunge
3 × 25 steps 5 Sled Push
4 × 25m Day 4: DEKA Race Simulation
Full 10-Zone Circuit
1 Rowing Machine
1 × 500m 2 Box Jumps
1 × 25 3 Farmers Carry (Walk)
1 × 50m 4 Ski Erg
1 × 500m 5 Slam Ball Squat Throw
1 × 25 6 Ski Erg
1 × 500m 7 Burpees
1 × 25 8 Rowing Machine
1 × 500m 9 Barbell Walking Lunge
1 × 25 steps 10 Sled Push
1 × 50m Equipment Required
Rowing machine Ski erg Box Slam ball Sled Barbell Dumbbell
Target Muscles
Quads Glutes Hamstrings Shoulders Back Core Chest
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