DEKA ZONE 5: The Spartan Ski Erg

DEKA ZONE 5: The Spartan Ski Erg
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.

“It works in an overhead pulling motion from a power and strength perspective, but it will also be a great test of endurance.”

The exercise in the next DEKA Zone will be familiar to many DEKA athletes. The Ski Erg blends functional movements that have been used over the course of history for exploration, recreation, and even survival. One of the main reasons we've incorporated the Ski Erg is to introduce athletes to their first overhead pulling motion. From a functional standpoint, anytime we climb up and over things (like a wall, rope, or most other obstacles), we have to use our back and bicep muscles, along with our core, to complete those motions. Completing the challenging Ski Erg DEKA Zone 5 will have athletes officially halfway through their DEKA test.

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DEKA ZONE 5: Ski Erg

The Breakdown:

  • 500M Run
  • 500 Meter Ski Erg
  • Concept2 Ski Erg System

Related: What is DEKA? The Decathlon of Functional Fitness

The Focus:

The Ski Erg gives athletes the effects of a cross country ski workout up a long steep climb with a practical, urban twist. It works in an overhead pulling motion from a power and strength perspective, but it will also be a great test of endurance. As the athlete goes through the skier motion, they’re also working in the lower body. As an athlete is pulling, they're squatting down, tying virtually all the joints in the body together. When all the joints are being worked, those muscles are being worked as well.

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

The Preparation:

  • Row
  • Pull-Ups
  • Push-Ups
  • Burpees
  • Bodyweight squats
  • Jump Squats


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