5 workouts for functional fitness

Best Workouts to Avoid Injury

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Hear us out... Spartans can train arms, legs, and core day in and day out, but excelling on the race course won't happen without joint mobility. This week's five workouts feature mobility exercises executed at high intensity that will help you prevent injury, stablizie joints, and increase your range of motion. TRY THE WORKOUTS WANT MORE FUNCTIONAL FITNESS? Train smart when you're off the course. With DEKA, you can improve your functional fitness no matter your age or fitness level. Compete against yourself to improve over time. FIND A DEKA EVENT NEAR YOU DEKA STRONG New to DEKA? This is a great place to start. DEKA STRONG is a functional fitness event that features 10 DEKA Zones in an indoor gym environment, all without any running. DEKA STRONG events take place just about every weekend of the year at DEKA Affiliate gyms. FIND AN EVENT DEKA MILE A unique fitness challenge for the masses, DEKA MILE combines our 10 signature DEKA Zones with 160 meters of running before each zone, totaling one mile. Find a DEKA MILE event at a DEKA Affiliate gym near you. FIND AN EVENT DEKA FIT Ready to earn the final piece of the DEKA Trifecta? That's where DEKA FIT comes in. Our premier fitness event combines ten functional training zones (DEKA Zones), each preceded by 500M of running, totaling a 5K. DEKA FIT is a regional event that can be found in cities around the country throughout the year. FIND AN EVENT DEKA ATLAS Introducing a brand new 10-zone fitness test designed to highlight humans who have a well-rounded strength foundation and strong work capacity. While not designed for all levels, DEKA ATLAS offers levels to build upon (DEKA ATLAS Foundation and the harder and heavier DEKA ATLAS Peak), and provides an attainable goal that anyone can work toward. FIND AN EVENT TRAIN EAT APP TEAMS Please add spartan@sr.spartan.com to your address book. This mailing was sent to jokesbyemail@gmail.com because you signed up to receive email from Spartan. For more information about Spartan privacy practices, see our online privacy statement. View Online | Update your Email Preferences | Unsubscribe © 2025 Spartan Race, Inc., 234 Congress St., Boston, MA 02110