DEKA MILE AT CHRISTUS HWC
Date: Saturday, December 10th
Time: 8:00 AM - 1:00 PM (30 min time slots)
Price: $49 PER PERSON
Sign up NOW! Click Below! Limited Spots Available
Deka Fit - DEKA MILE Hosted by CHRISTUS Health & Wellness Center - Beaumont, TX - December 10, 2022 (spartan.com)
Attention Beaumont! Spartan DEKA & CHRISTUS Health & Wellness Center are excited to introduce our new challenge designed to test, gamify and celebrate your fitness. Spartan DEKA MILE consists of (10) functional training zones each preceded by a 160 meter run (1 mile of total running distance). Compete and Earn your DEKA MILE Mark and start training for DEKA FIT 2023! Sign up NOW! Limited Spots Available.
What are the DEKA MILE Workouts/Zones?
ZONE 1 – SPARTAN Alt Reverse Lunges 30 Reps
MOVEMENT:
Spartan RAM Squat (30 reps)
Elite & Open Men – 55lb/25kg
Elite & Open Women – 33lb/15kg
160 METER RUN
ZONE 2 – 500M ROW
MOVEMENT:
Row 500m at damper setting 5
160 METER RUN
ZONE 3 – BOX JUMP/STEP OVERS 20 Reps
MOVEMENT:
Box Jump Overs (20 reps)
24” Plyo Box for all Athletes (Elite & Open Men / Elite & Open Women)
160 METER RUN
ZONE 4 – MED BALL SIT-UP THROW 30 Reps
MOVEMENT:
Medicine Ball Sit-Up Throw (30 reps)
Elite & Open Men – 20lb
Elite & Open Women 14lb
160 METER RUN
ZONE 5 – 500M SKI ERG
MOVEMENT:
Ski Erg (500m) at damper setting 5
160 METER RUN
ZONE 6 – FARMERS CARRY
MOVEMENT:
Farmer’s Carry (100m)
Elite & Open Men – 60lb each hand
Elite & Open Women – 40lb each hand
160 METER RUN
ZONE 7 – 25 CAL AIR BIKE
MOVEMENT:
Air Bike (20 calories)
160 METER RUN
ZONE 8 – DEAD WALL BALL OVERS 20 Reps
MOVEMENT:
Dead Ball Wall Overs (20 reps)
4’ barrier heigth for all competitors (Elite & Open Men / Elite & Open Women)
Elite & Open Men – 60lb
Elite & Open Women – 40lb
160 METER RUN
ZONE 9 -100M TANK PUSH PULL
MOVEMENT:
Tank Push/Pull (think of a sled push and pull)
Elite & Open Men – Level 3 resistance
Elite & Open Women – Level 2 resistance
160 METER RUN
ZONE 10 – RAM BURPEES 20 Reps
MOVEMENT:
Spartan RAM Burpee (20 reps)
Elite & Open Men – 44lb/20kg
Elite & Open Women – 22lb/10kg
