Reinforced Running

Obstacle Course Racing, Endurance, Functional Fitness
Coach
Rich Ryan

I'm Rich Ryan, an elite athlete, hybrid racing coach, podcast host, and fitness and endurance performance nerd.

I have held records in four different DEKAFIT disciplines, including DEKAFIT, DEKAMILE, Men's Deka Relay, and the current record holder of DEKA co-ed relay. 

I have applied the principles I have learned in my 10+ years as an endurance coach, CrossFit coach, and personal trainer to this program. 

As a result, I learned what work moves the needle and what is a waste of time. 

Now I've applied these methods to each workout in this training program.

This program is HARD, but it is built to progress you into a DEKA beast just in time for race day. 

If you are serious about improving your DEKAFIT try this program and see what you got. 

Features
0 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
All Dekafit items are ideal. Rower // SkiErg // and Assault are required //  You can easily sub items for the RAM // Tank // and Deadball. 
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Assault Bike Threshold 90/30 (Post Strength)

Assault Bike Threshold

A

5-10 Mins easy 10 x 90 seconds at "threshold effort." - 40 seconds rest. Rest 3 minutes 2 x 20 seconds @ 10/10 - rest 2:00 mins - Rest is short here, so don't overcook yourself too early. This pace should feel sustainable, and I've found it's pretty close to what athletes hold for 25 cals during a DEKA event.

Sunday
Deka General Strength 3.1 

Conditioning

A

Warm-up 2

2 Rounds 10 Air Squats 10 Sky Reach to toe touch 10 Lateral Lunge 10 Cat-Cow 10 Bird Dogs 10 Scap Push - up - Go nice and easy through the movements. Go through the sequence until you reach 10 minutes.

B1

Bird Dog

3 x 8

B2

Jump Squat

3 x 4

C

Back Squat

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

D1

Barbell Bent Row

3 x 5

D2

Toes to Bar

3 x 10

E

Sled Push

8 x 12

Monday
Threshold 8 x 3 mins

A

Run

1 x 1.5

Run Threshold

B

8 x 3 mins @ threshold pace - 50 seconds recovery (local) This pace should feel comfortable but hard, something you could hold for a full hour of racing. The recovery is short so keep that in mind on the early reps.

C

Run

1 x 1.5

Tuesday
Easy Aerobic Run

A

Run

1 x 50:00

Wednesday
Deka General Strength 4.1

Conditioning

A

Warm-up 2

2 Rounds 10 Air Squats 10 Sky Reach to toe touch 10 Lateral Lunge 10 Cat-Cow 10 Bird Dogs 10 Scap Push - up - Go nice and easy through the movements. Go through the sequence until you reach 10 minutes.

B1

Hollow Rock

3 x 10

B2

Side Plank Leg Lift

3 x 8

C

Deadlift

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

D1

Strict Press

3 x 5

D2

Strict Bodyweight Pull-Up

3 x 5

Conditioning

E

MSP Lunges

2 Rounds 2-minute AMRAP 6-8 Reverse Lunges -15 seconds rest Rest 2:30 minutes after each round. - Each rep should be as explosive as possible - choose a weight you can move through as easily 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 power rate for a longer duration. This will help your speed on the lunges - you may be sore from this because of the dynamic movement.

Wednesday
Ski Threshold (90/35)

Conditioning

A

Ski Threshold (90/35)

5-10 min easy Aerobic warm-up 10 Rounds 90 seconds at "threshold" 35 seconds rest Rest 3-5 mins 3 x 30-second sprints - 60-second rest 5-10 mins easy aerobic cool-down ** Feel out a pace that you can hold with the short rest. Pace will be closer to your 5k/8k effort. Your threshold Ski HR is not the same as your run. You'll need to use RPE to figure out the best pace**

Thursday
Aerobic Skill Work

Conditioning

A

Row EMOT5M DEKA

EMOT5M 3k Row Every 5 mins, complete: - 20 Box Step Overs - 20 Med Ball Sit-ups *Start on the rower and row for 5 minutes. At the 5-minute mark, get off the rower and complete the station movements. Repeat every 5 minutes. Station stops occur at 5, 10, 15 & 20 minutes until you reach the time cap or complete the distance. - Workout is over when you reach 3k on the row

Conditioning

B

Assault Bike EMOT5M DEKA

240 Assault Bike Calories Every 5 mins, complete: - 10 Sandbag/Deadball Over Shoulder - 1 Length Sled Push and Pull (10 meters down and back = 1 Length) *Start on the Assault Bike and row for 5 minutes. At the 5-minute mark, get off and complete the station movements. Repeat every 5 minutes. Station stops occur at 5, 10, 15 & 20 minutes until you reach the time cap or complete the distance. - Option to stay on rower or to do 3k of SkiErg.

C

Run

1 x 30:00

Friday
Easy Long Aerobic Effort

A

Run

1 x 60:00

B

Rowing

1 x 30:00

Saturday
Rest or Easy Aerobic (45 min max)
DEKAFIT 8-Week Championship Program (limited time offer)