D2G Workout - FORCE
Dust2Glory presents a unique series of DEKA-inspired workouts. The DEKA workout called "Force" where a team of 5 divides up the DEKA Zones, reps are doubled, a 1000m run proceeding each zone and the whole team finishes with a 1000m run together.
Instructions: Each team member completes 2 of the following zones along with the 1000m run.
1. RAM Alternating Reverse Lunge (X60)
2. Row (1000M)
3. Box Jump or Step-up Overs (X40)
4. Med Ball Sit-Up (X50)
5. Ski Erg (1000M)
6. Farmer’s Carry (200M)
7. Air Bike (50cal)
8. Dead Ball Shoulder Overs (X40)
9. Tank Sled Push/Pull (200m)
10. RAM Burpee (X40)
Then the team finishes with a 1000m run to the finish line.
Instructions: Each team member completes 2 of the following zones along with the 1000m run.
1. RAM Alternating Reverse Lunge (X60)
2. Row (1000M)
3. Box Jump or Step-up Overs (X40)
4. Med Ball Sit-Up (X50)
5. Ski Erg (1000M)
6. Farmer’s Carry (200M)
7. Air Bike (50cal)
8. Dead Ball Shoulder Overs (X40)
9. Tank Sled Push/Pull (200m)
10. RAM Burpee (X40)
Then the team finishes with a 1000m run to the finish line.