DEKAFIT Training Plan: Training by Rich Ryan in TrainHeroic

Reinforced Running

Endurance, Obstacle Course Racing, CrossFit
Coach
Rich Ryan

12 Week Training Plan to help you prepare and dominate your next (or first) DEKAFIT.

The program has the full scope of running, strength, and power workouts to cover all your bases for DEKAFIT. 

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
Easy Run 

A

Run

1 x 45:00

Monday
Deka Benchmark

Conditioning

A

Run Warm-up

10 Inch Worms 10 Walk Quad Stretch 10 Walking Hamstring Strech 10 Worlds Greatest (each side) 10 Shin box head turn 10 Glute Bridge (each leg)

B

Run

1 x 10:00

Conditioning

C

Deka Benchmark

1 mile Run 500 m Row 400 m Run 500 m SkiErg 400 m Run 25 Cal Assault Bike 1 mile Run - Goal of this is to push as hard a possible to set a baseline score. The blend of longer runner and machines will give us a good idea of your capacity, speed, and skill. - It is important to make this workout repeatable. Sub options below. *Sub Row with 30 Reverse Lunges #50/35 or 20 Box Jump Overs *Sub Ski with 20 Wall Ball Sit-ups or 100 m Farmers walk #60/40 * Sub Assault Bike with 20 deadball over shoulder or 20 Devils Press.

D

Run

1 x 10:00

Tuesday
Easy Run and Row 

A

Run

1 x 30:00 @ 6

B

Rowing

1 x 30:00

Wednesday
General Strength 1.1

Warm-up

A

Warm - up (G)

Diaphram Strech x 5 Bird Dog x 10 reps Finger Tip Plank x 30 seconds Cat-Cow x 10 reps Forearm Stretch x 30 - 60 second Palms up Forearm Stretch (place back of the hands on the ground) x 30 - 60 second Wrist CARS x 5 each direction 3 Rounds 10 Jumping Lunges 10 Air Squats

B1

Paloff Press Lunge

B2

Dead Bug

C1

MaxHangs

4 x 0:10

C2

Standing DB Press

3 x 10

D

Back Squat

5, 5, MAX @ 65, 75, 85 %

E1

Kroc Row

3 x 15

E2

Max Effort Vertical Jump

3 x 4

Conditioning

F

MSP Lunges

3 Rounds 6 x Walking Lunges with 10-15 seconds rest x 2 Minutes. - Each rep should be as explosive as possible - choose a weight that you can move through as explosive as possible. If you can not explode through each rep then reduce the weight. - The short set and rest will help you work at a high rate of power for a longer duration. Rest 2-3 minutes after each round.

Thursday
Easy Run and Row 

A

Run

1 x 30:00 @ 6

B

Rowing

1 x 30:00

Friday
 General Strength 2.1 

Warm-up

A

Warm - up (G)

Diaphram Strech x 5 Bird Dog x 10 reps Finger Tip Plank x 30 seconds Cat-Cow x 10 reps Forearm Stretch x 30 - 60 second Palms up Forearm Stretch (place back of the hands on the ground) x 30 - 60 second Wrist CARS x 5 each direction 3 Rounds 10 Jumping Lunges 10 Air Squats

B1

Shoulder IYT

3 x 3

B2

Plank Pull Through

3 x 8

C1

MaxHangs

4 x 0:01

C2

Floor Press

3 x 10

D

Deadlift

5, 5, MAX @ 65, 75, 85 %

E1

Barbell Bent Row

3 x 10

E2

Single Leg Broad Jump & Land

3 x 3

Conditioning

F

Come at you like a spider monkey

For Time: 60 Box Step Overs (bodyweight) 50 Burpees over DB 40 DB Thrusters 30 Pull-ups (kipping or strict) 1 mile Run / 1500m Row / 80 cal Assault Bike - Pick a sustainable weight for Thusters - Sub 60 ring rows for pull-ups if needed. - Machines preferred over the run for the last segment.

Saturday
Long Easy Run and Row 

A

Run

1 x 30:00 @ 6

B

Rowing

1 x 30:00

DEKAFIT Training Plan