DEKA is a standardized fitness challenge composed of multiple short, intense stations alternating with short runs. Below is the official station table for DEKA Strong / DEKA Mile / DEKA Fit — values shown include both imperial and metric where provided. Confirm exact loads and station setups with the event organiser for the competition you plan to enter.
Zone | Equipment | Movement | Reps / Distance | Male 14+ | Female 14+ | Male 65+ | Female 65+ | Youth 10–13 |
|---|---|---|---|---|---|---|---|---|
| Zone1 | EquipmentRAM | MovementAlternating Reverse Lunge | Reps / Distance30 | Male 14+55 lb / 25 kg | Female 14+33 lb / 15 kg | Male 65+33 lb / 15 kg | Female 65+22 lb / 10 kg | Youth 10–1322 lb / 10 kg |
| Zone2 | EquipmentRower | MovementRow | Reps / DistanceMeters | Male 14+500 m | Female 14+500 m | Male 65+500 m | Female 65+500 m | Youth 10–13250 m |
| Zone3 | EquipmentBox | MovementStep / Jump Over | Reps / DistanceReps / Height | Male 14+24 in / 60 cm | Female 14+24 in / 60 cm | Male 65+24 in / 60 cm | Female 65+24 in / 60 cm | Youth 10–1324 in / 60 cm |
| Zone4 | EquipmentMed Ball | MovementSit-Up / Sit-Up Throw | Reps / Distance25 | Male 14+20 lb / 9 kg | Female 14+14 lb / 6 kg | Male 65+14 lb / 6 kg | Female 65+10 lb / 5 kg | Youth 10–1310 lb / 5 kg |
| Zone5 | EquipmentSki Erg | MovementSki | Reps / DistanceMeters | Male 14+500 m | Female 14+500 m | Male 65+500 m | Female 65+500 m | Youth 10–13250 m |
| Zone6 | EquipmentDumbbell (per hand) | MovementFarmer's Carry | Reps / Distance100 m | Male 14+60 lb / 27.5 kg | Female 14+40 lb / 17.5 kg | Male 65+40 lb / 17.5 kg | Female 65+20 lb / 9 kg | Youth 10–1320 lb / 9 kg |
| Zone7 | EquipmentAir Bike | MovementAir Bike | Reps / DistanceCalories | Male 14+25 cal | Female 14+25 cal | Male 65+25 cal | Female 65+25 cal | Youth 10–1312 cal |
| Zone8 | EquipmentDead Ball | MovementShoulder Over / Wall Over | Reps / Distance20 | Male 14+60 lb / 27.5 kg | Female 14+40 lb / 17.5 kg | Male 65+40 lb / 17.5 kg | Female 65+20 lb / 9 kg | Youth 10–1320 lb / 9 kg |
| Zone9 | EquipmentXebex Sled / Torque Tank Sled | MovementPush / Pull | Reps / Distance100 m | Male 14+Resistance 8 / 3 | Female 14+Resistance 7 / 2 | Male 65+Resistance 5 / 1 | Female 65+Resistance 5 / 1 | Youth 10–13Resistance 5 / 1 |
| Zone10 | EquipmentRAM | MovementWeighted Burpee | Reps / Distance20 | Male 14+44 lb / 20 kg | Female 14+22 lb / 10 kg | Male 65+22 lb / 10 kg | Female 65+22 lb / 10 kg | Youth 10–1311 lb / 5 kg |
Zone | Equipment | Movement | Reps / Distance | Age 17-59 (Peak) | Age 17-59 (Foundation) | Ages 14-16 (Peak) | Ages 14-16 (Foundation) | Ages 60+ (Peak) | Ages 60+ (Foundation) |
|---|---|---|---|---|---|---|---|---|---|
| Zone1 | EquipmentBarbell | MovementThruster | Reps / Distance20 | Age 17-59 (Peak)95 lb / 43 kg | Age 17-59 (Foundation)65 lb / 30 kg | Ages 14-16 (Peak)65 lb / 30 kg | Ages 14-16 (Foundation)45 lb / 20 kg | Ages 60+ (Peak)65 lb / 30 kg | Ages 60+ (Foundation)45 lb / 20 kg |
| Zone2 | EquipmentBarbell | MovementBurpee Over Bar | Reps / Distance20 | Age 17-59 (Peak)Standard Plate | Age 17-59 (Foundation)Standard Plate | Ages 14-16 (Peak)Standard Plate | Ages 14-16 (Foundation)Standard Plate | Ages 60+ (Peak)Standard Plate | Ages 60+ (Foundation)Standard Plate |
| Zone3 | EquipmentMultiple Options | MovementSurrender Lunge | Reps / Distance20 | Age 17-59 (Peak)50 lb / 22.5 kg | Age 17-59 (Foundation)35 lb / 15 kg | Ages 14-16 (Peak)35 lb / 15 kg | Ages 14-16 (Foundation)20 lb / 9 kg | Ages 60+ (Peak)35 lb / 15 kg | Ages 60+ (Foundation)20 lb / 9 kg |
| Zone4 | EquipmentDumbbell | MovementGround-to-Overhead | Reps / Distance20 | Age 17-59 (Peak)50 lb / 22.5 kg | Age 17-59 (Foundation)35 lb / 15 kg | Ages 14-16 (Peak)35 lb / 15 kg | Ages 14-16 (Foundation)20 lb / 9 kg | Ages 60+ (Peak)35 lb / 15 kg | Ages 60+ (Foundation)20 lb / 9 kg |
| Zone5 | EquipmentDumbbell (Per Hand) | MovementBear Crawl | Reps / Distance40 m | Age 17-59 (Peak)50 lb / 22.5 kg | Age 17-59 (Foundation)35 lb / 15 kg | Ages 14-16 (Peak)35 lb / 15 kg | Ages 14-16 (Foundation)20 lb / 9 kg | Ages 60+ (Peak)35 lb / 15 kg | Ages 60+ (Foundation)20 lb / 9 kg |
| Zone6 | EquipmentMultiple Options | MovementSit-Up | Reps / Distance20 | Age 17-59 (Peak)35 lb / 15 kg | Age 17-59 (Foundation)20 lb / 9 kg | Ages 14-16 (Peak)20 lb / 9 kg | Ages 14-16 (Foundation)15 lb / 7.5 kg | Ages 60+ (Peak)20 lb / 9 kg | Ages 60+ (Foundation)15 lb / 7.5 kg |
| Zone7 | EquipmentDumbbell or Kettlebell (Per Hand) | MovementFarmer's Carry | Reps / Distance60 m | Age 17-59 (Peak)100 lb / 44 kg | Age 17-59 (Foundation)70 lb / 32 kg | Ages 14-16 (Peak)70 lb / 32 kg | Ages 14-16 (Foundation)50 lb / 22.5 kg | Ages 60+ (Peak)70 lb / 32 kg | Ages 60+ (Foundation)50 lb / 22.5 kg |
| Zone8 | EquipmentDumbbell (Per Hand) | MovementShoulder-to-Overhead Press | Reps / Distance20 | Age 17-59 (Peak)50 lb / 22.5 kg | Age 17-59 (Foundation)35 lb / 15 kg | Ages 14-16 (Peak)35 lb / 15 kg | Ages 14-16 (Foundation)20 lb / 9 kg | Ages 60+ (Peak)35 lb / 15 kg | Ages 60+ (Foundation)20 lb / 9 kg |
| Zone9 | EquipmentJump Rope | MovementSingle-Under | Reps / Distance100 | Age 17-59 (Peak)Any Jump Rope | Age 17-59 (Foundation)Any Jump Rope | Ages 14-16 (Peak)Any Jump Rope | Ages 14-16 (Foundation)Any Jump Rope | Ages 60+ (Peak)Any Jump Rope | Ages 60+ (Foundation)Any Jump Rope |
| Zone10 | EquipmentDeadball or Sandbag | MovementShoulder-to-Carry | Reps / Distance100 m | Age 17-59 (Peak)100 lb / 45 kg | Age 17-59 (Foundation)70 lb / 32 kg | Ages 14-16 (Peak)70 lb / 32 kg | Ages 14-16 (Foundation)50 lb / 22.5 kg | Ages 60+ (Peak)70 lb / 32 kg | Ages 60+ (Foundation)50 lb / 22.5 kg |
Zone | Equipment | Movement | Reps / Distance | Age 17-59 (Peak) | Age 17-59 (Foundation) | Ages 14-16 (Peak) | Ages 14-16 (Foundation) | Ages 60+ (Peak) | Ages 60+ (Foundation) |
|---|---|---|---|---|---|---|---|---|---|
| Zone1 | EquipmentBarbell | MovementThruster | Reps / Distance20 | Age 17-59 (Peak)65 lb / 30 kg | Age 17-59 (Foundation)45 lb / 20 kg | Ages 14-16 (Peak)45 lb / 20 kg | Ages 14-16 (Foundation)35 lb / 15 kg | Ages 60+ (Peak)45 lb / 20 kg | Ages 60+ (Foundation)35 lb / 15 kg |
| Zone2 | EquipmentBarbell | MovementBurpee Over Bar | Reps / Distance20 | Age 17-59 (Peak)Standard Plate | Age 17-59 (Foundation)Standard Plate | Ages 14-16 (Peak)Standard Plate | Ages 14-16 (Foundation)Standard Plate | Ages 60+ (Peak)Standard Plate | Ages 60+ (Foundation)Standard Plate |
| Zone3 | EquipmentMultiple Options | MovementSurrender Lunge | Reps / Distance20 | Age 17-59 (Peak)35 lb / 15 kg | Age 17-59 (Foundation)20 lb / 9 kg | Ages 14-16 (Peak)20 lb / 9 kg | Ages 14-16 (Foundation)15 lb / 7.5 kg | Ages 60+ (Peak)20 lb / 9 kg | Ages 60+ (Foundation)15 lb / 7.5 kg |
| Zone4 | EquipmentDumbbell | MovementGround-to-Overhead | Reps / Distance20 | Age 17-59 (Peak)35 lb / 15 kg | Age 17-59 (Foundation)20 lb / 9 kg | Ages 14-16 (Peak)20 lb / 9 kg | Ages 14-16 (Foundation)15 lb / 7.5 kg | Ages 60+ (Peak)20 lb / 9 kg | Ages 60+ (Foundation)15 lb / 7.5 kg |
| Zone5 | EquipmentDumbbell (Per Hand) | MovementBear Crawl | Reps / Distance40 m | Age 17-59 (Peak)35 lb / 15 kg | Age 17-59 (Foundation)20 lb / 9 kg | Ages 14-16 (Peak)20 lb / 9 kg | Ages 14-16 (Foundation)15 lb / 7.5 kg | Ages 60+ (Peak)20 lb / 9 kg | Ages 60+ (Foundation)15 lb / 7.5 kg |
| Zone6 | EquipmentMultiple Options | MovementSit-Up | Reps / Distance20 | Age 17-59 (Peak)20 lb / 9 kg | Age 17-59 (Foundation)15 lb / 7.5 kg | Ages 14-16 (Peak)15 lb / 7.5 kg | Ages 14-16 (Foundation)10 lb / 5 kg | Ages 60+ (Peak)15 lb / 7.5 kg | Ages 60+ (Foundation)10 lb / 5 kg |
| Zone7 | EquipmentDumbbell or Kettlebell (Per Hand) | MovementFarmer's Carry | Reps / Distance60 m | Age 17-59 (Peak)70 lb / 32 kg | Age 17-59 (Foundation)50 lb / 22.5 kg | Ages 14-16 (Peak)50 lb / 22.5 kg | Ages 14-16 (Foundation)35 lb / 15 kg | Ages 60+ (Peak)50 lb / 22.5 kg | Ages 60+ (Foundation)35 lb / 15 kg |
| Zone8 | EquipmentDumbbell (Per Hand) | MovementShoulder-to-Overhead Press | Reps / Distance20 | Age 17-59 (Peak)35 lb / 15 kg | Age 17-59 (Foundation)20 lb / 9 kg | Ages 14-16 (Peak)20 lb / 9 kg | Ages 14-16 (Foundation)15 lb / 7.5 kg | Ages 60+ (Peak)20 lb / 9 kg | Ages 60+ (Foundation)15 lb / 7.5 kg |
| Zone9 | EquipmentJump Rope | MovementSingle-Under | Reps / Distance100 | Age 17-59 (Peak)Any Jump Rope | Age 17-59 (Foundation)Any Jump Rope | Ages 14-16 (Peak)Any Jump Rope | Ages 14-16 (Foundation)Any Jump Rope | Ages 60+ (Peak)Any Jump Rope | Ages 60+ (Foundation)Any Jump Rope |
| Zone10 | EquipmentDeadball or Sandbag | MovementShoulder-to-Carry | Reps / Distance100 m | Age 17-59 (Peak)70 lb / 32 kg | Age 17-59 (Foundation)50 lb / 22.5 kg | Ages 14-16 (Peak)50 lb / 22.5 kg | Ages 14-16 (Foundation)35 lb / 15 kg | Ages 60+ (Peak)50 lb / 22.5 kg | Ages 60+ (Foundation)35 lb / 15 kg |