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Get DEKA™ Ready

Back in June, we introduced DEKA™ Strong, an event designed to push your limits and earn your mark. DEKA™ Strong serves as a tool to help measure your progress as you work towards your health and fitness goals. The event takes you through the paces of the 10 DEKA™ Zones with set weights and targets:

  • 1. 30 RAM Alternating Reverse Lunges 
    • Men: 55 pound RAM
    • Women: 33 pound RAM
    • Ages 65+ and Youth: 22 pound RAM
  • 2. 500 Meter Row 
  • 3. 20 Box Jump/Step Overs 
  • 4. 25 Medicine Ball Sit Up/Throws 
    • Men: 20 pound med ball
    • Women: 14 pound med ball
    • Ages 65+ and Youth: 10 pound med ball
  • 5. 500 Meter Ski Erg 
  • 6. 100 Meter Farmers Carry 
    • Men: two 60 pound dumbbells
    • Women: two 40 pound dumbbells
    • Ages 65+ and Youth: two 20 pound dumbbells
  • 7. 25 Calories Air Bike 
  • 8. 20 Dead Ball Wall/Shoulder Over 
    • Men: 60 pound ball
    • Women: 40 pound ball
    • Ages 65+ and Youth: 20 pound ball
  • 9. 100 Meter Tank Push/Pull
  • 10. 20 Ram Burpee
    • Men: 44 pound RAM
    • Women: 22 pound RAM
    • Ages 65+ and Youth: 11 pound RAM

While the DEKA™ gauntlet may seem daunting, we’re here to help you train and prepare for the next DEKA™ Strong and DEKA™ Mile event on November 25, 2023. On November 2, 9, 16 and 23, The Oval will be hosting DEKA™ Event Trial classes at 4:30 p.m. These classes are designed to familiarize you with the zones and prepare your mind and body for the big event day. Not planning on attending the event? No problem! The class is open to all Oval Members and guests who wish to register.  

Register for the DEKA™ Event Trial classes through the Oval App or at richmondoval.ca/group-fitness. Regular registration window and cancellation policies apply.