With our 10 DEKA Zones, we deliver a well-rounded functional test for all levels. Each zone uses fundamental movements—lift, carry, push, pull, kneel, climb, row, ski, cycle—rooted in human performance.

We are a dedicated DEKA Affiliate and host DEKA events in Rochester.

The Ten DEKA Zones:

1. 30 ALT reverse lunge
2. 500 meter row
3. 20 box jump/step over
4. 25 med ball sit-up
5. 500 meter ski erg
6. 100 meter farmers carry
7. 25c air bike
8. 20 dead ball shoulder over
9. 100 meter tank push-pull
10. 20 ram burpees

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