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“As far as location, the Med Ball Sit-Up Throw lives at the intersection of core strength and upper body strength.”

DEKA Zone 4 will provide DEKA athletes with a challenging exercise, while also incorporating the oldest known physical fitness tool. The Med Ball Throw lives at the intersection of core and upper body strength. To begin, athletes must be seated on the ground with their feet positioned under a lip out in front of them. With the ball on their chest, athletes will perform a sit-up and on the way up they’ll press and throw their med ball up at a 45-degree angle (to hit the designated target) before catching the med ball rebound. The competitor must have control of the ball and it must touch the ground behind their head. This completes one full rep and athletes will have to complete 25. Zone 4 will test the core and upper body strength while requiring a high level of focus to hit the target and catch the rebound.

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DEKA ZONE 4: MED BALL THROW Movement: Medicine Ball Throw (20 reps) Elite & Open Men – 20lb Elite & Open Women – 14lb Process: Athlete enters DEKA Zone 4 and proceeds to an open Medicine Ball Throw Station. Athlete sits down in front of station. Athlete places feet under support bracket. Athlete grabs medicine ball. Athlete leans back. Athlete throws ball up and forward. The throw must hit a designated target. *this completes 1 rep. Athlete continues repeating until all 20 reps have been completed. Athlete departs DEKA Zone 4. *Athlete must enter the zone through required entry point and exit through required exit point. Entry and exit points will never be the same (timing mats will be located at every entry and exit point). Medicine Ball Throw Movement Standards: - All Athletes (Elite & Open) are allowed to lean at whatever body angle they choose. - Both arms must be used to complete the throw. - All Athletes (Elite & Open) are allowed to rest in a seated or lying on back position. *Athlete must enter the zone through the required entry point and exit through the required exit point. Entry and exit points will never be the same (timing mats will be located at every entry and exit point).nt). #DEKATFIT #dekafitx

A post shared by DEKAFIT (@deka.fit) on Dec 24, 2019 at 10:28am PST

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DEKA ZONE 4: Seated Medicine Ball Throws

The Breakdown:

Related: What is DEKA? The Decathlon of Functional Fitness

The Focus:

The Med Ball Sit-Up Throw utilizes the chest, shoulders, triceps, and core. An athlete’s core and upper body strength will help play a key role in determining how fast they will be able to get through the exercise. 

Related: The DEKA Challenge: How the Competition's Zones + Timing Work

The Preparation:

LEARN MORE ABOUT DEKA ZONE 5: THE SKI ERG

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