How to pace a DEKA STRONG stations

Category: DEKA
Tags: pacing, DEKA STRONG, station strategy, competition tips
Author: Patrick Cairns

DEKA STRONG is not about surviving — it’s about executing 10 controlled efforts in a row without letting one station derail the next.
Most athletes don’t fall apart because they’re not fit enough. They fall apart because they mismanage specific stations.
If you want a better result, you need a plan for each station.

The Order (Know This Cold)

30 x Ram Lunges
500m Row
20 x Box Step Overs
25 x Med Ball Sit-Ups
500m SkiErg
100m Farmer Carry
25 Cal Bike
20 x D-Ball Cleans
100m Tank Push/Pull
20 x Ram Burpees

Station-by-Station Pacing Strategy

1. Ram Lunges

This is where discipline wins races.

Quick Steady Pace. You should have consistent speed through the Stations. No Breaks
Find a rhythm immediately
Keep torso tall, breathe every rep

👉 Goal: Controlled start — this sets your entire race

2. 500m Row

This is your first chance to overcook it (bad).
Sit at ~85% effort. The entire effort should be at your 2000m pace.
Strong leg drive, relaxed upper boy
Do NOT gain 10 seconds here as it will cost you a minute down the line

👉 Goal: Maintain output without spiking heart rate

3. Box Step Overs

Fast Feet. Should make it so both feet are never touching at the same time
Keep Hips low to lessen the range you need to travel
Should feel like you are skipping
Fast Cadence

👉 Goal: Continuous movement, no stalls

4. Med Ball Sit-Ups

This is where people lose time quietly and their training comes into place
Keep Breathing,
Use arms efficiently — throw the ball up and use the momentum.
Stay smooth but be agressive
Make it a crunch rather than a situp

👉 Goal: Stay unbroken and composed

5. 500m SkiErg

This station is a trap. You should settle into your 2000m pace
Like the rower, saving 10 seconds here will cost you a minutes down the line
Drive through hips, not just arms (80 hips/20arms)
Controlled Effort

👉 Goal: Controlled intensity and recovery

6. 100m Farmer Carry

Grip + posture = everything.
Pick a pace you can HOLD
Keep shoulders back, core tight
If you drop (don't lol), keep rest short and intentional

👉 Goal: Limit drops — that’s where time disappears

7. 25 Cal Bike

This is a decision point in your race. Go really hard and hope you have enough or survial
Push harder here if you’ve paced well
Stay seated and efficient
Build effort in last 5–8 calories

👉 Goal: Controlled push, not a full send. DO NOT STOP

8. D-Ball Cleans

You are likely gassed from the bike. Do not rest. Pick up the ball and start right away
No Breaks. Get your breathing under control
Pivot with your foot to speed up reps
Breathe before each rep if slowing

👉 Goal: This should be recovery from the Bike

9. Tank Push/Pull

Pure grind. Once again, you are almost done. Get straps in your hands and push.
Short, powerful steps
Stay low and consistent
Everything is burning now. Suck it up. You are nearly there

👉 Goal: Steady pressure — no panic spikes

10. Ram Burpees

Now you empty the tank — but with control.
Find a rhythm immediately
Step or jump — just stay consistent
No standing around

👉 Goal: Continuous movement to the finish

Big Mistakes to Avoid

Going too hard on Lunges or Row
Treating Bike like a sprint too early
Letting D-Balls completely break you
Long, unplanned rest periods
Losing composure mid-race

Final Takeaway
DEKA STRONG is won by athletes who:

Stay just under the redline early
Move consistently through the middle
Still have something left for the final stations

If you can manage each station instead of reacting to it, your performance will jump immediately.