DEKA ZONE 1: Spartan RAM Alternating Reverse Lunge

DEKA ZONE 1: Spartan RAM Alternating Reverse Lunge
Presented by Spartan Training®

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“The movement between each lunge will add to the cardiovascular effects of the exercise, providing athletes with an ideal starting point for what’s in store for them throughout the course.”

Directly out of the gate, DEKA athletes will take on Spartan RAM Reverse Lunge in DEKA Zone 1. We’ve taken what is arguably the most functional and practical movement of them all and added in a special ingredient with the Spartan RAM—an indestructible strength training and body maintenance tool made out of 100% recycled materials. Athletes will complete 30 reps of Spartan RAM Reverse Lunges before continuing on to the next sub zone. 

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dekafit zone 1 spartan ram lunges

DEKA ZONE 1: RAM Alternating Reverse Lunge

The Breakdown:

  • Elite & Open Men – 55lb
  • Elite & Open Women – 33lb

Related: What is DEKA? The Decathlon of Functional Fitness

The Focus:

The lunge movement allows athletes to train their entire lower body with a focus on their glutes, quads, hip, and ankle mobility. Utilizing the RAM for these lunges adds a dynamic strength training element, creating an entirely new approach to the challenge. 

Related: The DEKA Challenge: How the Competition's Zones + Timing Work

The Preparation:

  • Wall Sits
  • Front Squats
  • Back Squats
  • RAM Squats


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