DEKAFIT ZONE 1: Spartan RAM Alternating Reverse Lunge

DEKAFIT ZONE 1: Spartan RAM Alternating Reverse Lunge

DEKAFIT is The Decathlon of Functional Fitness. It consists of indoor fitness competitions and motivational training programs designed for ALL levels. Take your OCR game to a whole new level and embrace the DEKAFIT challenge. Sign up for our first DEKAFIT event NOW. It’s YOU vs. YOU … What will be your DEKA score? #DEKAFIT. More locations to follow.

“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, DEKAFIT 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. 

For everything DEKAFIT, including workouts and tips, click here.

dekafit zone 1 spartan ram lunges

DEKAFIT ZONE 1: RAM Alternating Reverse Lunge

The Breakdown:

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

Related: What is DEKAFIT? 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 DEKAFIT Challenge: How the Competition's Zones + Timing Work

The Preparation:

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


Amp up your fitness and wellness routine NOW. Click here to find a Spartan Race close to you!