DEKA ZONE 10: Spartan RAM Burpees
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“...we’ve added an extra layer of intensity to the classic burpee by incorporating the Spartan Ram, an indestructible strength training and body maintenance tool made out of 100% recycled materials.”
A staple throughout the fitness community, the burpee is arguably one of the greatest, most efficient exercises on the planet. In DEKA Zone 10, we’ve added an extra layer of intensity to the classic burpee by incorporating the Spartan Ram, an indestructible strength training and body maintenance tool made out of 100% recycled materials. Once the DEKA athlete starts the exercise and makes their way the ground, chest hitting the Spartan RAM, then driving their feet back up to to a lifting position, they will then have the ability to choose between either a fluid snatch motion to get the RAM over their head, or a clean to a push-press—a jump is not required. Athletes will then repeat that same series of movements for 20 reps to complete the zone.
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DEKA ZONE 10: RAM BURPEES Spartan RAM Burpee (20 reps) _ Elite & Open Men – 44lb/20kg Elite & Open Women – 22lb/10kg _ Process: Athlete enters DEKA Zone 10. DEKA Zone 10 will be divided into 4 subzones. Athlete lifts required Spartan RAM weight and carries to sub zone 1 and completes 5 reps. Athlete proceeds to sub zone 2. Athlete will complete 5 reps in each sub zone (20 total reps). After completing the final 5 reps in sub zone 4, Athlete will return Spartan RAM and depart DEKA Zone 10. Athlete must enter the zone through the required entry point and exit through the required exit point. Entry and exit points will never be the same (timing mats will be located at every entry and exit point). Spartan RAM Burpee Movement _ Standards: Athlete squats down with both hands on the RAM and lowers RAM to the floor. Athlete kicks both legs straight back and finishes in a plank position (hands remain on the RAM). Athlete lowers entire body until a portion of the chest/upper torso region of the body makes contact with the RAM. Athlete pushes body back up to a plank position. Athlete kicks both legs forward back under the body. From this position, the Athlete can complete a snatch to overhead lift, clean to push press lift, or a ground to standing curl and press lift. All Athletes (Elite & Open) are required to finishes each rep with the RAM pressed above the head with full elbow and hip extension. All Athletes (Elite & Open) are not required to jump off the ground during a RAM Burpee rep. All Athletes (Elite & Open) are required to finish each reps with the RAM pressed above the head with full elbow & hip extension. Athletes are not allowed to drag, throw, or roll the Spartan RAM. #DEKAFIT #dekafitx
DEKA ZONE 10: Spartan RAM Burpees
The Breakdown:- 500M Run
- 20 Spartan Ram Burpees
- Elite Men: 55lb RAM
- Open Men, Elite Women: 44lb RAM
- Open Women: 33lb RAM
Related: What is DEKA? The Modern-Day Decathlon of Fitness
The Spartan RAM Burpee is one of the most effective full-body workouts ever created. When athletes enter DEKA Zone 10, they can be sure that their hamstrings, calves, glutes, core, chest, triceps, back, biceps, shoulders and grip strength will be tested throughout each and every synchronized RAM Burpee rep. The addition of the Spartan RAM will also place an emphasis on coordination as athletes will have to treat the weight as an extension of their body throughout the course of the exercise.
Related: The DEKA Challenge: How the Competition's Zones + Timing Work
The Preparation:- Burpees
- Jump Squats