DEKA ATLAS
NOTTINGHAM
MAY 3RD 2026
10 ZONES | 30 MIN TIMECAP
What is DEKA ATLAS?
10 ZONES | 30 MIN TIMECAP
COMPLETE AGAINST THE CLOCK
ZONE 1
20 Barbell Thrusters
ZONE 2
20 Burpee Over Bar
ZONE 3
20 Surrender Lunges
ZONE 4
20 Dumbell Ground to Overhead
ZONE 5
40M Dumbell Bear Crawl
ZONE 6
20 Dumbell Situp
ZONE 7
60M Farmer Carry
ZONE 8
20 Dumbell Shoulder to Overhead Press
ZONE 9
100 Jump Rope Single Unders
ZONE 10
100m Atlas Shoulder to Carry
