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DEKA MILE at HWC 8/19

  • CHRISTUS HWC 3030 North Street Beaumont, TX, 77702 United States (map)

DEKA MILE AT CHRISTUS HWC

Date: Saturday, August 19th

Time: 8:00 AM - 1:00 PM (30 min time slots)

Price: $35 - $49 PER PERSON


Sign up NOW! Click Below! Limited Spots Available

DEKA MILE Hosted by CHRISTUS Health and Wellness Center - Beaumont, TX - August 19, 2023


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 Lunges (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 (25 reps)
Elite & Open Men – 20lb
Elite & Open Women 14lb

  160 METER RUN

ZONE 5 – 500M SKI ERG

MOVEMENT:
Ski Erg (500m) at personal choice damper setting

  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 (25 calories)

  160 METER RUN

ZONE 8 – DEAD WALL BALL 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

  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

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June 24

DEKA MILE at HWC 6/24

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March 16

Parents (Spring) Break Movie Matinee!