DEKA Zone 8: Dead Ball Wall-Overs
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“Pacing will be key in order for athletes to maintain a steady pace without burning out.”
When it comes to daily tasks, few maneuvers are as important as the ability to lower your body into a squat, gather and secure an object, lift the object, and then carry that object from one point to another. (Think: from carrying groceries to yard work, and beyond.) In DEKA Zone 8, we take this fundamental movement and make things a little more interesting by adding the challenging weight of a Dead Ball and a 48” wall obstacle to the mix. For this exercise, DEKA athletes will start off by lowering into a squat before gathering and securing their Dead Ball, and lifting it up and over the 4-foot wall. Once they’ve completed that, they get to run around to the other side of the wall, transition back down to the ground, and do it all over again. Pacing will be key in order for athletes to maintain a steady gait without burning out.
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DEKA Zone 8: Dead Ball Wall-Overs
The Breakdown:
- 500M Run
- 20 Dead Ball Wall-Overs
- Elite & Open Men: 60lb
- Elite & Open Women: 40lb
- 48” Wall Obstacle
Related: What is DEKA? The Decathlon of Functional Fitness
The Focus:
The combination of squatting, lifting, and hoisting motions make the Dead Ball Wall-Overs a unique full-body workout. While the exercise itself will challenge an athlete’s lower body, upper body, and core, the athlete’s technique will play a direct role in determining how the athlete will perform.
Related: The DEKA Challenge: How the Competition's Zones + Timing Work
The Preparation:
- Squats
- Deadlifts
- Cleans
- Med Ball Throws
- Shoulder Press
- Bicep curls