DEKA TRAINING IN REDLANDS, CA

TRAIN FOR DEKA AT THE ENERGY LAB

DEKA is a standardized functional fitness challenge built around:

10 fitness zones
Strength + cardio intervals
Scalable performance formats

You can compete in DEKA:

STRONG (No running. Hosted at local gyms.)
MILE (10x160M of running. Hosted at local gyms.)
FIT (10x500M of running. Hosted at large venues.)

Each zone tests a different element of fitness – from sled pushes to lunges to wall balls.

WHAT IS DEKA?

DEKA, created by team SPARTAN, is The Decathlon of Functional Fitness. It consists of indoor fitness competitions and motivational training programs designed for ALL levels. Now you have the ability to take your Energy Lab training to a whole new level and embrace a DEKA challenge. DEKA is for everybody and all levels (novice to elite fitness athletes) looking to improve their fitness, build connections and enhance their daily performance. It provides the perfect opportunity for all fitness enthusiasts!

As the first Deka Affiliate in California, The Energy Lab is uniquely positioned to provide you with your opportunity to train with purpose, test your fitness, compete against yourself and others because you deserve a mark!

DEKA ZONES

With 10 Zones, Deka provides a well rounded functional test for all levels of fitness. Every zone is based on rudimentary movements that don’t require any specific training or education to complete. Think thousands of years ago when it wasn’t called exercise, fitness, or training. It was survival. Lifting, carrying, pushing, pulling, kneeling, jumping/stepping/climbing over something, getting down on the ground and standing back up, and three basic forms of transportation – row, ski, & cycle.

The zone sequence and flow is designed to start with basic movements throughout the early zones that when combined target the entire body and then finish with zones 6-10 with the last 5 requiring 100% full body focus for each zone:

RAM REVERSE LUNGE – 20 reverse lunges done with a weighted RAM
ROWER – 500M Row
BOX JUMP/STEP OVER – 25 Box Jumps or Step-Overs on a 24″ Box
MED BALL SIT UP – 25 Sit Ups with a weighted Med Ball
SKI – 500M SkiERG
FARMER CARRY – 100M Farmer Carry with weights in each hand
ASSAULT BIKE – 25C on an assault bike
SHOULDER OVERS – 20 Shoulder Overs with a weighted ball
TANK PUSH/PULL – 100M Pushing/Pulling a weighted “Tank” Sled on a 10M course
RAM BURPEES – 20 Burpees done with a weighted RAM

ZONE 1 - RAM REVERSE LUNGES

ZONE 2 - ROW

ZONE 3 - BOX JUMP/STEP OVER

ZONE 4 - MED BALL SIT-UP

ZONE 5 - SKI ERG

ZONE 6 - FARMER CARRY

ZONE 7 - ASSAULT BIKE

ZONE 8 - SHOULDER OVERS

ZONE 9 - TANK PUSH/PULL

ZONE 10 - RAM BURPEES

COMPETITIONS

DEKA is a global functional fitness competition designed to test strength, endurance, and overall hybrid performance. There are three official DEKA race formats – each featuring the same 10 standardized DEKA Zones, but with different running components.

DEKA STRONG

Strong is a strength-focused hybrid fitness competition held at local affiliate gyms like The Energy Lab. Athletes complete all 10 Zones consecutively with no running between zones, making it a pure test of functional strength, muscular endurance, and work capacity.

DEKA MILE

Mile combines strength and conditioning with endurance. Competitors complete the same 10 Zones, but perform a 160-meter run before each zone, totaling one mile of running. This format bridges strength and stamina, making it one of the most popular DEKA race options.

DEKA FIT

FIT is the full-scale endurance event, typically hosted at larger venues and convention centers. Athletes complete the 10 Zones with a 500-meter run before each zone, totaling 5K (3.1 miles) of running. DEKA FIT challenges speed, durability, pacing, and race strategy.

DEKA competitions provide a measurable benchmark for hybrid fitness performance. Whether you’re training in the Inland Empire or competing globally, DEKA allows you to track progress, improve race times, and test your fitness against athletes worldwide.

HOW WE PREPARE ATHLETES

Our DEKA training is built for real race conditions — not just workouts that look the part.

We train for endurance that holds up deep into the later zones.
We train transitions so there’s no wasted time or energy.
We break down each zone to improve technique, pacing, and efficiency.
We develop grip strength and core durability that won’t fail under fatigue.
We build repeatable power — so your performance doesn’t drop off when it gets hard.
And we train mental composure, because races are won by those who stay steady under pressure.

We don’t just program DEKA-style workouts.

We host DEKA events.
We prepare serious competitors.
And we develop confident first-timers who walk in unsure and leave knowing exactly what they’re capable of.

DEKA IS FOR YOU IF:

✔ You want a competitive event without long-distance running
✔ You like short, powerful intervals
✔ You want measurable benchmarks
✔ You want a supportive competition environment

DEKA is accessible — but it’s not easy.

READY TO COMPETE?

Join a DEKA prep session.
Register for our next hosted event.
Start training today.

JOIN US FOR THE ENERGY LAB'S NEXT DEKA EVENT

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SUNDAY JUNE 7 FROM 7:00AM TO 12:00PM

JOIN US FOR DEKA STRONG & MILE

We are hosting our next Deka event, Strong and Mile, on Sunday, June 7 from 7:00AM to 12:00PM. It is an all ages event, open to athletes from 11 up. Come compete, have a great time and earn your mark!