DEKA ZONE 2: The Spartan Row

DEKA ZONE 2: The Spartan Row
Presented by Spartan Training®

DEKA 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 DEKA challenge. Sign up for our first DEKA event NOW. It’s YOU vs. YOU … What will be your DEKA score? #DEKA. More locations to follow.

“An unforgiving fitness tool, the Concept 2 Rower packs a resistance punch that will test athletes of all skill levels.”

Right out of one full-body movement and right into the next, DEKA athletes will be met with an all-too-familiar exercise in DEKA Zone 2—the row. Back in ancient times, through today, rowing has served as a functional movement used to get people to and from wherever they’ve needed to go. Whether it to discover new lands, make their way out into battle, or return back home to their families, humans have used rowing as a means of progressing forward throughout the course of history. In the DEKA Gym, the row is used as a fundamental exercise that requires strength, coordination, and endurance. An unforgiving fitness tool, the Concept2 Rower packs a resistance punch that will test athletes of all skill levels. Once an athlete straps in, they better be ready to go to work.

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DEKA ZONE 2: The Row

The Breakdown:

  • 500M Run
  • 500 Meter Row
  • Concept2 Rower System

Related: What is DEKA? The Decathlon of Functional Fitness

The Focus:

One of the most well-rounded full-body workouts, the row challenges athletes to reach their 500-meter mark as quickly as it can through a combination of pushing and pulling motions. The resistance will place an emphasis on working the arms, legs, and core, so athletes will want to make sure that they are fully prepared when they make their way into DEKA Zone 2. 

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

The Preparation:

  • Rows for time
  • Rows for distance
  • Cable rows
  • Squats
  • Upright Rows


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