DEKA training crunch

DEKA Affiliate

  • Train with purpose
  • Celebrate Fitness
  • Earn your Mark

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. This is what event day looks like on our floor:

Athletes competing on rowers with the crowd cheering at a DEKA event hosted at Ruckhouse Athletics in Rochester NY An athlete carrying a dead ball during a DEKA competition zone at Ruckhouse Athletics

Next up: DEKA STRONG and DEKA MILE at Ruckhouse, Saturday September 12 - two-person teams, adult ruck, and individual heats at 1290 University Ave. Schedule, pricing, and photos here - or contact us to register.

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