RMR Training
Obstacle Course Racing, Endurance, Functional FitnessI'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.
0 sessions per week
Must use App app to view and log training
Program Training
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.
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
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
A
Run
1 x 50:00
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.
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**
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
A
Run
1 x 60:00
B
Rowing
1 x 30:00
