DEKA STRONG AT CHRISTUS HWC
Date: Saturday, April 15th
Time: 8:00 AM - 2:OO PM (30 min time slots)
Price: $39 PER PERSON or $50 PER TEAM OF TWO
Sign up NOW! Click Below! Limited Spots Available
https://tickets-usdk.spartan.com/event/DS543?_ics=1679605816944&irclickid=~ihsEI1nrMbz.uspg861QMLIEvwlmga-7YWQGCByuk
Attention Beaumont! Spartan DEKA & CHRISTUS HWC (Health & Wellness Center) are excited to continue our challenges designed to test, gamify and celebrate your fitness!. Spartan DEKA STRONG consists of (10) functional training zones with zero running. Compete and Earn your DEKA STRONG Mark and start training for DEKA FIT 2023! Sign up NOW! Limited Spots Available.
What are the DEKA STRONG Workouts/Zones?
ZONE 1 – SPARTAN Alt Reverse Lunges 30 Reps
MOVEMENT:
Spartan RAM Lunges (30 reps)
Elite & Open Men – 55lb/25kg
Elite & Open Women – 33lb/15kg
ZONE 2 – 500M ROW
MOVEMENT:
Row 500m at damper setting 5
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)
ZONE 4 – MED BALL SIT-UP 25 Reps
MOVEMENT:
Medicine Ball Sit-Up (25 reps)
Elite & Open Men – 20lb
Elite & Open Women 14lb
ZONE 5 – 500M SKI ERG
MOVEMENT:
Ski Erg (500m) at personal choice damper setting
ZONE 6 – FARMERS CARRY
MOVEMENT:
Farmer’s Carry (100m)
Elite & Open Men – 60lb each hand
Elite & Open Women – 40lb each hand
ZONE 7 – 25 CAL AIR BIKE
MOVEMENT:
Air Bike (25 calories)
ZONE 8 – DEAD BALL SHOULDER OVERS 20 Reps
MOVEMENT:
Dead Ball Shoulder Overs (20 reps)
4’ barrier height for all competitors (Elite & Open Men / Elite & Open Women)
Elite & Open Men – 60lb
Elite & Open Women – 40lb
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
ZONE 10 – RAM BURPEES 20 Reps
MOVEMENT:
Spartan RAM Burpee (20 reps)
Elite & Open Men – 44lb/20kg
Elite & Open Women – 22lb/10kg
