Deka Fit: Everything You Need to Know

Are you gearing up for your first DEKAFIT race but feeling unprepared for the 10 challenging stations? Don’t worry-I’ve got you covered. After completing over 20 DEKAFIT races, I’ve gathered some insider secrets to help you not just finish but crush your first race. Here’s a comprehensive guide on how to tackle each station and come out on top.
Check out the 3M Body Transformation System here: apply.thetruetransformation.com/
0:00 - Introduction
0:01 - Overview of DEKAFIT Race
0:41 - Running in DEKAFIT
1:36 - Station 1: Reverse RAM Lunge
3:05 - Station 2: Row Machine
5:32 - Station 3: Box Step Overs
7:34 - Station 4: Weighted Medicine Ball Sit-ups
9:07 - Station 5: Ski Erg
11:11 - Station 6: Farmer's Carry
12:31 - Station 7: AirDyne Bike
14:52 - Station 8: Dead Ball Overs
16:15 - Station 9: Tank Push and Pull
17:34 - Station 10: RAM Burpees
18:45 - Final Tips and Conclusion
Overview of DEKAFIT Race
A standard DEKAFIT race involves 10 stations interspersed with running segments. The main event, DEKAFIT, includes a total of 5 km running, broken down into 500-meter segments between each station. For the DEKA Mile, you’ll be running a total of 1 mile, and for DEKA Strong, there’s no running at all-just the stations.
Running in DEKAFIT
Running is a significant part of DEKAFIT. If you’re not currently incorporating running into your training, start now. You don’t need to train for a marathon, but you do need to get comfortable running 500 meters at a time.
Station 1: Reverse RAM Lunge
Why Reverse RAM Lunge?
The reverse RAM lunge is the first station and sets the tone for the rest of the race. Proper form is crucial to avoid penalties and ensure efficiency.
Tips:
Use a 55 lb RAM for men or a 33 lb RAM for women.
Maintain proper form: knee touches the ground, and you stand fully upright after each lunge.
Avoid dropping the RAM forcefully-set it down gently.
Station 2: Row Machine
Why Row Machine?
The row machine tests your endurance and strength early in the race.
Tips:
Set the damper to a comfortable level (typically 6-7).
Start rowing immediately, even before fully strapping your feet.
Focus on a steady pace-don’t exhaust yourself too early.
Station 3: Box Step Overs
Why Box Step Overs?
Box step overs challenge your leg strength and coordination.
Tips:
Step up and down rhythmically to maintain balance.
Both feet must touch the ground and the top of the box.
Find a steady pace that you can maintain without excessive fatigue.
Station 4: Weighted Medicine Ball Sit-ups
Why Weighted Medicine Ball Sit-ups?
This station tests your core strength and endurance.
Tips:
Use a 20 lb ball for men or a 14 lb ball for women.
Touch the ball behind your head and between your feet for each rep.
Practice to build core endurance and speed.
Station 5: Ski Erg
Why Ski Erg?
The ski erg mimics the motion of skiing and requires both upper and lower body strength.
Tips:
Set the damper to 7 or 8.
Use your hips and glutes to drive the motion.
Maintain an athletic stance with knees slightly bent.
Station 6: Farmer's Carry
Why Farmer's Carry?
This station tests your grip strength and endurance.
Tips:
Carry 60 lbs in each hand for men or 40 lbs for women.
Breathe consistently-don’t hold your breath.
Aim to complete the carry unbroken if possible.
Station 7: AirDyne Bike
Why AirDyne Bike?
The AirDyne bike can be a game-changer, demanding both strength and endurance.
Tips:
Alternate between high-intensity bursts and easier pedaling.
Keep your airway open by maintaining an upright posture.
Adjust your seat for optimal comfort before starting.
Station 8: Dead Ball Overs
Why Dead Ball Overs?
This station combines strength and coordination.
Tips:
Use a 60 lb ball for men or a 40 lb ball for women.
Lift and toss the ball over a designated height, alternating sides.
Maintain good form to prevent injury and ensure efficiency.
Station 9: Tank Push and Pull
Why Tank Push and Pull?
This station tests your total body strength and endurance.
Tips:
Push the tank for 50 meters and pull it back for 50 meters.
Use a squat stance for pulling to engage your legs.
Keep the tank moving steadily-don’t stop.
Station 10: RAM Burpees
Why RAM Burpees?
The final station tests your endurance and mental toughness.
Tips:
Use a 44 lb RAM for men or a 22 lb RAM for women.
Ensure the RAM clears your head on each rep.
Push through the burn-this is the final challenge.
Final Tips and Conclusion
Training for a DEKAFIT race involves more than just physical preparation. Practice each station until you’re comfortable performing them under fatigue. Develop a strong mindset to push through the pain and stay focused on your goal. Remember, the race isn’t just about finishing-it’s about crushing it!
If you need a structured training program that fits into your busy lifestyle, check out my True Transformation Program. We offer personalized plans to help you achieve your fitness goals.
Stay Strong, Stay Focused, and Make It Count!

[@2anc778]

Doing my first DEKA strong this weekend! Thank you for your video! Great strategy 👍

[@calsherwood2452]

I love doing DEKAFIT! I think the next one I do will be individuals. I did last years with my partner but I want to try by myself now. 🎉 thank you for posting about this.

[@JosiahFitness]

Try them all!! They are all rock solid

[@2anc778]

Thanks for the video! Is a sand bag good alternative for a ram roller to train with?