RMR Training
Obstacle Course Racing, Functional Fitness, EnduranceI'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.
In doing so, I have taken my DEKASTRONG time from 13:40 to 11:30 in just over a year.
I have learned what work moves the needle and what wastes 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 DEKA STRONG try this program and see what you got.
7 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Row Threshold
5-10 min easy Aerobic warm-up 8 Rounds 90 seconds at "threshold" 30 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
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
Conditioning
A
Warm - Up (E)
5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps
B
Rowing
1 x 10:00
Conditioning
C
DEKA Strong Front Work
3 Rounds 15 Lunges 250 m Row 15 Box Step Overs - 40 seconds rest between rounds Go at a pace faster than your current dekastrong.
Conditioning
D
Deka Strong Mid Work
3 Rounds 15 Med Ball Sit-ups 250 m Ski 50 m Farmers Walk - 40 seconds rest between rounds Go at a pace faster than your current dekastrong.
Conditioning
E
Assault Sprints
10 Rounds 10 seconds SPRINT 1:50 min Easy Hit these as hard as possible - go very light on the recovery
A
Run
1 x 40:00
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
Warm - Up (E)
5 x Diaphram Strech 10 x Warrior Lunge with Twist (5 each side) 10 x Inch Worm 10 x Scap Push-up 10 x Bird Dog 10 x Glute Rainbow 2 Rounds 20 Air Squats 10 Burpees 5 Broad Jumps
B
Rowing
1 x 10:00
Conditioning
C
Deka Strong Mid Work
3 Rounds 15 Med Ball Sit-ups 250 m Ski 50 m Farmers Walk - 75 seconds rest between rounds Go at a pace faster than your current dekastrong.
Deka Strong Back Work
D
3 Rounds 15 Cal Assault Bike 10 Deadball Over Shoulder 10 Devil's Press / Ram Burpees - 75 seconds rest between rounds Go at a pace faster than your current dekastrong.
Conditioning
E
Assault Sprints
10 Rounds 10 seconds SPRINT 1:50 min Easy Hit these as hard as possible - go very light on the recovery
Conditioning
A
Deka Aerobic
AMRAP 50 min 2k Row 2k Ski 100 Cals Assault Bike - Repeat until you reach duration.
