Premier Movement

🔥 DEKA MILE ZONE 1: 30 REVERSE LUNGES 🔥

First zone. Fresh legs. Start smart—you’ve got 9 more zones! 😂

🦵 THE STANDARDS

• 30 reps — alternate legs every rep
• Women: 35 lb DB | Men: 55 lb DB (We use a dumbbell weight for this zone)
• DB can be racked on the back across your shoulders, on one shoulder or front racked across shoulders.
• Start with both feet in front of the line, step back over it, and return with both feet in front
• Finish standing tall with **both feet across the line** and must have 👉 full hip/knee extension—think shoulder → hip → knee → ankle in one straight line.
• Back knee must touch the ground

You MUST alternate legs, unless
⚠️If A KNEE INJURY prevents you from using both sides, just tell your judge BEFORE you start and you're allowed to do all (or most) your lunges on one side.

Miss the knee touch? First is a warning, next is a no rep. We have to follow the rules…but we’re always friendly about it and happy to cheer you on and pass along any tips!✨

💡 TIPS!

🚂 Two train tracks, not a tightrope! Keep your feet hip-width apart for better balance.
🦶 Keep a tripod foot—big toe, little toe + heel planted. Think knee tracking forward (toward your 2nd/3rd toe), not collapsing inward.
🍑 Try a slightly longer step back + small forward torso shift from the hips, keeping a neutral spine/core engaged. This can help you use more glute and drive up stronger.
💪 If holding the DB with one hand, you can use your opposite hand to push off your knee!👌
👀 Practice in a mirror and check your stance!

⏱️ PACE YOURSELF: You're just starting ➡️ think control and PACING, not racing.🚫 Next up is a 500m row + 20 box overs, with a 160m run/walk/jog between zones🚀

🤝 TEAM STRATEGY

Switch ANY TIME in this zone. Try 15/15, 18/12, or 10/10/10.

Have your partner ready to tag in and swap ➡️ lunge in the same working space, facing same direction.
👉 Using the same weight? Step out, step in, and hand it off!

🔥 Find your stance. Find your rhythm. Save some gas!

📅 DEKA MILE — TOMORROW, September 5
🔗 Secure your spot: https://www.spartan.com/en/race/detail/1134

🔥 Coach Tip of the Week 🔥

During your bilateral kettlebell press, keep those shoulders down and your traps out of your ears. Think long neck, ribs down, and press tall for a stronger, more controlled rep. 💪🏼

🎉 August Member of the Month: Danielle Rystedt! 🎉

A huge shoutout to Danielle, our August Member of the Month! 👏💪

Danielle is a true early-morning regular and is quickly approaching a HUGE milestone—she’s currently at 468 workouts and counting! 🙌

As a working mom, Danielle continues to make her workouts a priority and shows up with incredible consistency. And that consistency has paid off! She’s made huge strides in her strength and overall fitness, and we’ve loved watching her confidence and abilities grow.

She’s even taken on TWO DEKA STRONG team events! 🔥 Talk about putting that strength and fitness to the test!

Danielle, we’re so proud of you and all the work you continue to put in. 500 workouts is right around the corner, and we can’t wait to celebrate that milestone with you! 🎉

Keep showing up, keep getting stronger, and keep crushing it! 💙👏

And a special thank you to Lor Spa for sponsoring our Member of the Month! Danielle will receive a complimentary hot & cold plunge experience to celebrate all her hard work. 🧊🔥

🔥 DEKA MILE ZONE 10: 20 RAM BURPEES 🔥

THE FINAL ZONE! You’ve made it through 9 zones, and now it’s time to finish strong. This is arguably the most comprehensive strength movement in the sequence—squat, push, pull, and press all in one! 💪

Weights: Men 44lb | Women 22lb

THE MOVEMENT:
• Start with the RAM on the ground
• Keep both hands on the RAM as you lower down
• Your chest or abdomen must make contact with the RAM
• At contact, your hips and knees must be fully extended
• Push out of the plank and step, jump, or crawl your feet underneath you
• Get the RAM from the ground to overhead
• Finish with full extension of the hips, knees & arms 🔒
• Sn**ch, clean & press, or curl & press are all options
• When you're done, place the RAM down—don't throw or drive it into the ground!

💡 TIPS:
• Keep the RAM close to your body from ground to overhead
• A wider stance is allowed and can shorten the distance
• If you can, pop/jump your feet underneath you to save time
• You can drop down to the RAM rather than lowering yourself like a push-up—save those arms!
• Don't feel like you have to jump or pop up. Find what works for YOU.
• LOCK OUT EVERY REP! Full extension = no warning, no no-rep. 🔒
• Break it down mentally: 5…then 10…then one more…and one more. You’re almost there! Just keep moving💯

🤝 TEAM STRATEGY:
This is a great one to split up! Teams can switch ANY TIME during the zone.

Both of you will be pretty gassed by Zone 10, so take advantage of the easy transition! 5/5/5/5 has worked well—or split it however works best for you. Have a rough plan but be flexible in case you need to change it up last minute!

😅 Feeling overwhelmed, confused or unsure about this one? WE GOT YOU! Our team is happy to go over the movement with you and show you the standards (or let you practice it between flights if possible) so you feel confident going into race day!

20 reps. Final zone. Finish line is waiting! 🔥👊

📅 DEKA MILE — September 5
🔗 Secure your spot: https://www.spartan.com/en/race/detail/11349/overview

👀 More zone standards coming your way—stay tuned!

🧳 DEKA MILE ZONE 6: 100M FARMERS CARRY

You’re past the halfway mark… but there are still 5 zones to go! 😏 This is where smart pacing can make a big difference.

Here’s what to know:

• 100 meters total = 5 complete down & backs on a 10m course
• Men: 60 lb in each hand
• Women: 40 lb in each hand
• You can rest and set the weights down whenever you need to (cannot drop or throw weights)
• You must complete the full 100m and cross the designated turnaround line each time
• Both feet must cross the line on each side.

💡 OUR TIPS:
• Go quick when you can! The faster you move, the less time you have to hold the weights. But don’t go so fast that you burn out before the bike!🔥
• If you need a break, set them down, take a breath, and pick them back up.
• Think short, quick steps, keep your torso a solid column and your posture tall.
• Remember: you’re just over halfway through the zone work—save something for the final four zones! 🔥

🤝 TEAM DIVISION:
This is one of the zones where switching is restricted. Partners can ONLY switch at the starting line.

So decide who’s taking which portion before you start and have a plan!

📅 DEKA MILE — September 5
🔗 Secure your spot: https://www.spartan.com/en/race/detail/11349/overview

We’ll keep breaking down the standards for the other zones—stay tuned!🤓👌

DEKA MILE ZONE 3: 20 BOX STEP/JUMP OVERS

Let’s talk BOX OVERS! 👀🔥

Here are the standards:

• 20 reps on a 24" box
• You can step or jump onto and over the box
• Your body must travel completely over the top—no going around the side
• Both feet must touch the top of the box during the rep
• Both feet do NOT have to touch at the same time
• You must finish with both feet on the ground on the opposite side

👋 Using your hands to help?
• Only ONE hand can assist at a time
• If you use hand contact, both soles of your feet must touch the top of the box during the rep—but they do not have to touch at the same time
• Hand/knee contact must be off the box before the rep is counted

🤝 TEAM STRATEGY:
Teams can switch athletes ANY TIME during the race! Split those 20 reps however you want—10/10, 15/5, 1/19… 😂 Or let your taller partner bang out all 20!

The only exception with switching out: the athlete who starts must complete the Farmers Carry and Sled before switching. Other than that, switch out anytime!
(For the DEKA MILE, both partners must do the first and last 160m run.)

Know the standards. Find your strategy. Have some fun with it! 💪

📅 DEKA MILE — September 5
🔗 Secure your spot: https://www.spartan.com/en/race/detail/11349/overview

👀 We’ll be breaking down the standards for the other zones too, so stay tuned!