Premier Movement

🧳 DEKA MILE ZONE 6: 100M FARMERS CARRY

You’re past the halfway mark… but there are still 5 zones to go! 😏 This is where smart pacing can make a big difference.

Here’s what to know:

• 100 meters total = 5 complete down & backs on a 10m course
• Men: 60 lb in each hand
• Women: 40 lb in each hand
• You can rest and set the weights down whenever you need to (cannot drop or throw weights)
• You must complete the full 100m and cross the designated turnaround line each time
• Both feet must cross the line on each side.

💡 OUR TIPS:
• Go quick when you can! The faster you move, the less time you have to hold the weights. But don’t go so fast that you burn out before the bike!🔥
• If you need a break, set them down, take a breath, and pick them back up.
• Think short, quick steps, keep your torso a solid column and your posture tall.
• Remember: you’re just over halfway through the zone work—save something for the final four zones! 🔥

🤝 TEAM DIVISION:
This is one of the zones where switching is restricted. Partners can ONLY switch at the starting line.

So decide who’s taking which portion before you start and have a plan!

📅 DEKA MILE — September 5
🔗 Secure your spot: https://www.spartan.com/en/race/detail/11349/overview

We’ll keep breaking down the standards for the other zones—stay tuned!🤓👌

DEKA MILE ZONE 3: 20 BOX STEP/JUMP OVERS

Let’s talk BOX OVERS! 👀🔥

Here are the standards:

• 20 reps on a 24" box
• You can step or jump onto and over the box
• Your body must travel completely over the top—no going around the side
• Both feet must touch the top of the box during the rep
• Both feet do NOT have to touch at the same time
• You must finish with both feet on the ground on the opposite side

👋 Using your hands to help?
• Only ONE hand can assist at a time
• If you use hand contact, both soles of your feet must touch the top of the box during the rep—but they do not have to touch at the same time
• Hand/knee contact must be off the box before the rep is counted

🤝 TEAM STRATEGY:
Teams can switch athletes ANY TIME during the race! Split those 20 reps however you want—10/10, 15/5, 1/19… 😂 Or let your taller partner bang out all 20!

The only exception with switching out: the athlete who starts must complete the Farmers Carry and Sled before switching. Other than that, switch out anytime!
(For the DEKA MILE, both partners must do the first and last 160m run.)

Know the standards. Find your strategy. Have some fun with it! 💪

📅 DEKA MILE — September 5
🔗 Secure your spot: https://www.spartan.com/en/race/detail/11349/overview

👀 We’ll be breaking down the standards for the other zones too, so stay tuned!

🔥COACH TIP OF THE WEEK🔥

A small lift can make a big difference!

Elevating the front foot in a reverse lunge gives you more range of motion, helping you load the working leg and get stronger through hip extension.

Save this Coach Tip for your next lower-body day!

🚨 LESS THAN 2 WEEKS AWAY! 🚨

Our next DEKA MILE is coming up fast on Saturday, September 5! 💥

10 fitness zones. 1 mile. One fun challenge for all fitness levels! 🙌 Whether you're going solo or grabbing a teammate, make sure to secure your spot!

🔗 Sign up here or on our Instagram bio:
Register for DEKA MILE

What is DEKA? 👀

Think 10 functional fitness zones + 1 mile of running — built to test your strength, endurance, and overall fitness. (Spartan Race)

And on September 5th, DEKA MILE is coming to Premier Movement! 🔥

You do NOT need to be an elite athlete to do this. DEKA is for anyone who wants to challenge themselves, have some fun, and see what their fitness can do.

🏃 1 Mile Total Running
💪 10 Fitness Zones
🏁 One awesome finish line

Whether you’re chasing a fast time or just want to say “I did it” — we want you there.

📅 September 5
📍 Premier Movement | Minot, ND

Grab your spot 👇
https://tickets-usda.spartan.com/event/DM836

Earn Your Mark.