DEKA ZONE 6: The Spartan Farmer's Carry

DEKA ZONE 6: The Spartan Farmer's Carry

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“While the Farmer’s Carry is one of the most simple movements that the athletes will take on, it requires strength and strength endurance to complete.”

Coming into the second half of the course, DEKA athletes entering DEKA Zone 6 will be met with one of the oldest and most utilized functional movements ever known—the Farmer’s Carry. This is the moment when all of those times spent layering on grocery bags to avoid coming back for a second trip start to pay off. At its core, this extremely basic yet incredibly essential movement is nothing more than an old fashioned test of carrying a heavy load and getting that load from point A to point B. While the destination is a simple one, the journey will test the strength, stamina, and stability of each and every DEKA athlete. At 100 meters, athletes may have to place the weight down, rest, and shake their grip and their forearms out before carrying on. Keep in mind, athletes have to carry their weight the entire distance in order to complete the exercise, they will not be allowed to pull, push, or throw their weight at any point.

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DEKA ZONE 6: FARMER’S CARRY Movement: Farmer’s Carry (100m) *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) - Elite & Open Men - 60lb/27kg each hand Elite & Open Women – 40lb/18kg each hand - Athlete enters DEKA Zone 6. Athlete lifts 2 weights and begins carry. Athlete completes 100m carry distance. Athlete returns weights. - Athlete departs DEKA Zone 6. *Athlete must enter the zone through required entry point and exit through required exit point. Entry and exit points will never be the same (timing mats will be located at every entry and exit point). — Farmer’s Carry Movement Standards: - All Athletes (Elite & Open) are required to carry one weight in each hand. - All Athletes (Elite & Open) are required to carry the weight in a traditional farmer’s carry manner that positions the weight at the side of the Athletes' legs as they carry through the 100m distance. - All Athletes (Elite & Open) are allowed to set weights down and rest. - All Athletes (Elite & Open) are not allowed to drag or throw the weights. #DEKAFIT #dekafitx

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DEKA ZONE 6: Farmer's Carry

The Breakdown:

  • 500M Run
  • 100 Meter Farmer’s Carry
  • Elite & Open Men 60lb in each hand
  • Elite & Open Women 40lb in each hand

Related: What is DEKA? The Decathlon of Functional Fitness

The Focus:

While the Farmer’s Carry is one of the most simple movements that the athletes will take on, it requires strength and strength endurance to complete. Targeting the shoulders, forearms, and grip strength, the Farmer’s Carry will keep the entire upper body under stress while maneuvering the weight from point A to point B. In addition to tapping into an athlete’s core strength, endurance, and stability, carrying the weight at distance will also put the athlete’s leg strength to the test. 

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

The Preparation:

  • Shrugs
  • Pull-Ups
  • Forearm Curls
  • Dead Hang
  • Lunges
  • Squats
  • Deadlifts

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