DEKA DOUBLE MILE RULES
- Participants can be on multiple teams.
- Reps/meters/cals for each zone are doubled. Example – DEKA Zone 1: Alternating Reverse Lunge x 30 reps will be 60 reps before the team moves on to Zone 2.
- The teams of 4 will complete each zone using whatever strategy they prefer and 100% of the reps/meters/cals shall be completed before the team moves on to the next zone.
- Your team will run 160M prior to each zone, for a total of 1 mile.
- The first and last laps must be run as a team of 4. You can not start the zone you come into until the last person is in the zone.
- You can break up the rest of the runs however you want, but runs 2 through 9 must be done by 2 people per team.
- Multiple teammates can complete reps/meters/cals on each specific zone.
- Example – Zone 5 SkiErg x 1000m can be broken down in pieces and completed by multiple teammates or one teammate can complete the entire 1000m.
- This obviously allows for many different strategies to conquer this 4-person team DEKA MILE Double.
- For zones 2, 3, 5, 7, & 9 the exact same piece of equipment must be used.
- For Zone 9, females will use resistance 2 & men resistance 3.
- For zones 1, 4, 6, 8, & 10, one piece/set of equipment can be in place for the men and one piece/set for the women.
- Teammates can assist with adjusting equipment (rowers & ski dampers, rower foot adjustments/straps, air bike seat adjustments, Tank resistance) and swapping male/female weights.
- A zone cannot be started until the previous zone and following run are 100% completed and the team’s baton has been passed.
- A teammate can be prepped and ready to go at the next zone, but they shall not start until the run is completed and the baton has been passed to them.
- A teammate who completes a zone can proceed to the next zone and get themselves ready to start. The person at the next zone can not start until they have had the baton passed to them or they have been touched with the baton.
- For the run, the baton must be held by the runner competing in the run portion.
DEKA ZONES
160M RUN
ZONE 1 – REVERSE LUNGES
60 REPS
MEN 55LB
WOMEN & MEN 14-17 & 65+ – 33LB
KIDS 10-13 & WOMEN 14-17 & 65+ -22LBS
160M RUN
ZONE 2 – Rower
1000 Meters, 500M for Kids
160M RUN
ZONE 3 – Box Jumps or Step Overs
40 @ 24”
160M RUN
ZONE 4 – Sit Ups
50 Reps
Men – 20lb
WOMEN & MEN 14-17 & 65+ – 14lb
KIDS 10-13 & WOMEN 14-17 & 65+ – 10lb
160M RUN
ZONE 5 – Ski Erg
1000M, 500M for Kids
160M RUN
160M RUN
ZONE 6 – FARMER CARRY
200M
MEN 60LB
WOMEN & MEN 14-17 & 65+ – 40LB
KIDS 10-13 & WOMEN 14-17 & 65+ – 20LBS
160M RUN
ZONE 7 – ASSAULT BIKE
50 CALORIES
25 CALORIES KIDS 10-13
160M RUN
ZONE 8 – SHOULDER OVERS
MEN 60LB
WOMEN & MEN 14-17 & 65+ – 40LB
KIDS 10-13 & WOMEN 14-17 & 65+ – 20LBS
160M RUN
ZONE 9 – TANK SLED PUSH/PULL
200M
160M RUN
ZONE 10 – RAM BURPEES
MEN 44LB
WOMEN & MEN 14-17 & 65+ – 22LB
KIDS 10-13 & WOMEN 14-17 & 65+ – 11LBS