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“It works in an overhead pulling motion from a power and strength perspective, but it will also be a great test of endurance.”

The exercise in the next DEKA Zone will be familiar to many DEKA athletes. The Ski Erg blends functional movements that have been used over the course of history for exploration, recreation, and even survival. One of the main reasons we've incorporated the Ski Erg is to introduce athletes to their first overhead pulling motion. From a functional standpoint, anytime we climb up and over things (like a wall, rope, or most other obstacles), we have to use our back and bicep muscles, along with our core, to complete those motions. Completing the challenging Ski Erg DEKA Zone 5 will have athletes officially halfway through their DEKA test.

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DEKA ZONE 5: SKI ERG Movement: Ski Erg (500m) Process: Athlete enters DEKA Zone 5 and proceeds to an open Ski Erg machine. Athlete completes 500m Ski Erg. Athlete departs DEKA Zone 5. *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). #DEKAFIT #DEKAFITX

A post shared by DEKAFIT (@deka.fit) on Dec 26, 2019 at 8:37am PST

DEKA ZONE 5: Ski Erg

The Breakdown:

• 500M Run
• 500 Meter Ski Erg
• Concept2 Ski Erg System

Related: What is DEKA? The Decathlon of Functional Fitness

The Focus:

The Ski Erg gives athletes the effects of a cross country ski workout up a long steep climb with a practical, urban twist. It works in an overhead pulling motion from a power and strength perspective, but it will also be a great test of endurance. As the athlete goes through the skier motion, they’re also working in the lower body. As an athlete is pulling, they're squatting down, tying virtually all the joints in the body together. When all the joints are being worked, those muscles are being worked as well.

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

The Preparation:

• Row
• Pull-Ups
• Push-Ups
• Burpees
• Bodyweight squats
• Jump Squats

LEARN MORE ABOUT DEKA ZONE 6: THE FARMER'S CARRY

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