Reinforced Running

Obstacle Course Racing, Functional Fitness, Endurance
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. 

In doing so, I have taken my DEKASTRONG time from 13:40 to 11:58 in just over a year. 

I have 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 DEKA STRONG try this program and see what you got. 

Features
7 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
RowThreshold 90/30 (Post Strength)

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**

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
DEKA Anaerobic Intervals 1.1 

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

Tuesday
Easy Aerobic

A

Run

1 x 40:00

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
DEKA Anaerobic Intervals 2.1 

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 - 40 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 - 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

Friday
Rest or Easy Aerobic (45 min max)
Saturday
Deka Long Aerobic

Conditioning

A

Deka Aerobic

AMRAP 50 min 2k Row 2k Ski 100 Cals Assault Bike - Repeat until you reach duration.

DEKA STRONG 8-Week Championship Program (limited time offer)