Spartan DekaFit-Mile

What is Deka Mile? In short, Deka Mile is the 10 Deka workouts or “Zones” with a 160 meter run in between each zone (1 mile total running) completed for time. What are the Deka Mile Workouts/Zones? The 10 workout zones are: 160 Meter Run Spartan RAM Squat (30 reps) 160 Meter Run Row 500m at damper setting 5 160 Meter Run Box Jump Overs (20 reps) 160 Meter Run Medicine Ball Sit-Up Throw (25 reps) 160 Meter Run Ski Erg (500m) at damper setting 5 160 Meter Run Farmer’s Carry (100m) 160 Meter Run Air Bike (25 calories) 160 Meter Run Dead Ball Wall Overs 4ft barrier (20 reps) 160 Meter Run Tank Push/Pull (aka heavy sled push and pull) 160 Meter Run Spartan RAM Burpee (20 reps)