DEKA ZONE 1: Spartan RAM Alternating Reverse Lunge
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“The movement between each lunge will add to the cardiovascular effects of the exercise, providing athletes with an ideal starting point for what’s in store for them throughout the course.”
Directly out of the gate, DEKA athletes will take on Spartan RAM Reverse Lunge in DEKA Zone 1. We’ve taken what is arguably the most functional and practical movement of them all and added in a special ingredient with the Spartan RAM—an indestructible strength training and body maintenance tool made out of 100% recycled materials. Athletes will complete 30 reps of Spartan RAM Reverse Lunges before continuing on to the next sub zone.
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DEKA ZONE 1: RAM Alternating Reverse Lunge
The Breakdown:
- Elite & Open Men – 55lb
- Elite & Open Women – 33lb
Related: What is DEKA? The Decathlon of Functional Fitness
The Focus:
The lunge movement allows athletes to train their entire lower body with a focus on their glutes, quads, hip, and ankle mobility. Utilizing the RAM for these lunges adds a dynamic strength training element, creating an entirely new approach to the challenge.
Related: The DEKA Challenge: How the Competition's Zones + Timing Work
The Preparation:
- Wall Sits
- Front Squats
- Back Squats
- RAM Squats
LEARN MORE ABOUT DEKA ZONE 2: THE SPARTAN ROW
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