I tried SPARTAN DEKA - is it the best fitness race for anyone? - Mark Lewis

Intro: This is a quick summary of I tried SPARTAN DEKA – is it the best fitness race for anyone? from Mark Lewis. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Spartan DEKA combines short‑distance runs (500 m to 1 km) with 10 simple gym‑style stations (row, ski, sled push/pull, wall‑ball, dumbbell carry, burpees, lunges, etc.).
• DEKA Fit totals ~5 km of running split into 4 × 500 m laps, each followed by a station – great for anyone who wants cardio without a long‑haul.
• DEKA Mile is a single 1.6 km (≈1 mile) run between stations, minimizing lap‑count confusion.
• DEKA Strong removes the running entirely and focuses on back‑to‑back strength stations.
• Practical tips: pace each 500 m run at a comfortable effort, use gym equipment you already have, stay hydrated (water is provided at the venue), and keep the movement volume moderate – e.g., 30 wall‑ball reps with a 30 kg ball, 5 × 10 m sled pushes.

Workout Example (DEKA Fit template you can replicate):

1. Run 500 m – easy‑tempo, focus on steady breathing.
2. Station 1 – 500 m row (aim for ~1 min).
3. Run 500 m (same pace).
4. Station 2 – 500 m ski erg.
5. Run 500 m.
6. Station 3 – 30 reps wall‑ball (30 kg).
7. Run 500 m.
8. Station 4 – 20 m dumbbell carry (moderate weight).
9. Run 500 m.
10. Station 5 – sled push/pull, 5 laps (10 m each direction).
11. Finish with a quick 500 m run and a set of burpees. Adjust the distances and paces in the Pacing app to match your current fitness level.

Closing Note: Give the DEKA format a try – it gives you a solid cardio‑strength combo without the marathon distance. Feel free to tweak the runs and station loads in the Pacing app to suit your own pace. Have fun, and let’s crush the next fitness race together!

References

• I tried SPARTAN DEKA - is it the best fitness race for anyone? - YouTube (YouTube Video)

Workout - DEKA Fit Simulation

• 5min @ 6'30''/km
• 5 lots of:
  • 500m @ 5'45''/km
  • 30s rest
• 5min @ 8'00''/km

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