Workout of the Day

Workout of the Day

Todays Workout is a blend of HYROX and DEKA. 

Deka events are functional fitness competitions put on by Spartan. The workouts contain 10 different exercises which is the meaning behind Deka (decathlon) There are three types of DEKA -  DEKA FIT, DEKA MILE and DEKA STRONG - which is broken down below. 

The 10 exercises for any DEKA workout are as follows; 

  • Alt reverse Lunges (25Kg)- 30 Reps
  • 500m Row (Setting 5)
  • Box Jump overs - 20 Reps
  • Med Ball Sit Up Throw (9kg) 
  • 500 Meter Ski Erg (Setting 5)
  • 100 Meter Farmer’s Carry (28kg)
  • Air Bike - 25 Calorie 
  • Dead Ball Wall Overs- 20 Reps
  • 100 metre Tank Push / Pull (Level 3)
  • 20 RAM Burpees (20kg)

We have programmed something which is a bit of a hybrid between the two. The workout really tests your grit and determination but also puts some real pressure on your cardiovascular system. It is fairly run heavy and managing the speed change between the 1km runs and the 500m runs is crucial in getting a quick time. So here is today's workout. 

Workout of the Day:

  • 1km Run 
  • 1km Ski Erg
  • 500m Run 
  • 100m Sled Push (125kg)
  • 1km Run 
  • 100m Sled Pull (125kg) 
  • 500m Run 
  • 1km Row
  • 1km Run 
  • 1km Air Bike
  • 500m Run
  • 100 Wall Balls (9kg) 
  • 1km Run 
  • 100m Walking Lunges (25kg) 

Give this one a go and let us know how you get on. 

Good Luck.