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Deka Atlas

DEKA ATLAS is a 10 zone fitness test designed to highlight humans who have a well-rounded strength foundation and strong work capacity engine, and is also an attainable strength test goal for the world to train for.

Male Weights

MALE
Zone	Equipment	Movement	Reps	Age 17-59		Age 14-16, 60+
				ATLAS	Foundation	ATLAS	Foundation
1	Barbell	Thruster	20	95 lb	65 lb	65 lb	45 lb
2	Barbell	Burpees over bar	20	Standard Plate	Standard Plate	Standard Plate	Standard Plate
3	Dumbbell	Surrender Lunge	20	50 lb	35	35 lb	20 lb
4	Dumbbell	Ground to Overhead	20	50 lb	35 lb	35 lb	20 lb
5	Dumbbell	Bear Crawl	40m	50 lb	50 lb	35 lb	20 lb
6	Dumbbell	Sit Up	20	35 lb	20 lb	20 lb	15 lb
7	Dumbbell	Farmer's Carry	60m	100 lb	70 lb	20 lb	15 lb
8	Dumbbell	Shoulder to Overhead Press	20	50 lb	35 lb	70 lb	50 lb
9	Jump Rope	Single Unders	100	Any Jump Rope	Any Jump Rope	Any Jump Rope	Any Jump Rope
10	Deadball	Shoulder to Carry	100m	100 lb	70 lb	70 lb	50 lb

Female Weights

FEMALE
Zone	Equipment	Movement	Reps	Age 17-59		Age 14-16, 60+
				ATLAS	Foundation	ATLAS	Foundation
1	Barbell	Thruster	20	65 lb	45 lb	45 lb	35 lb
2	Barbell	Burpees over bar	20	Standard Plate	Standard Plate	Standard Plate	Standard Plate
3	Dumbbell	Surrender Lunge	20	35 lb	20 lb	20 lb	15 lb
4	Dumbbell	Ground to Overhead	20	35 lb	20 lb	20 lb	15 lb
5	Dumbbell	Bear Crawl	40m	35 lb	20 lb	20 lb	15 lb
6	Dumbbell	Sit Up	20	20 lb	15 lb	15 lb	15 lb
7	Dumbbell	Farmer's Carry	60m	70 lb	60 lb	50 lb	35 lb
8	Dumbbell	Shoulder to Overhead Press	20	35 lb	20 lb	20 lb	15 lb
9	Jump Rope	Single Unders	100	Any Jump Rope	Any Jump Rope	Any Jump Rope	Amy Jump Rope
10	Deadball	Shoulder to Carry	100m	35 lb	70 lb	50 ln	35 lb

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