1d • Challenges
Grip day 3 + mock deka
Today was about putting the work to the test. Running, strength, station skills, and learning to keep moving when fatigue kicks in.
Today’s Mock DEKA:
🏃 2:45 Run to start and between every station
1. 16 Reverse Lunges – 55 lb RAM Bar
2. 300m Row
3. 12 Box Step-Ups
4. 12 Med Ball Sit-Up/Throws
5. 300m Row (SkiErg substitute)
6. 60m Farmer’s Carry – 75 lb DBs
7. 15 Cal Bike
8. 12 Slam Ball Over Shoulder – 70 lb
9. 50m Sled Push – Treadmill (off)
10. 12 RAM Burpees – 55 lb RAM Bar
💪 Finished off by completing Day 3 of the Grip Challenge, adding the remaining time to the session with dumbbells.
Every workout is another step toward the DEKA Ultra. Building the engine, developing strength, improving efficiency, and getting comfortable being uncomfortable.
The goal is big. The work is bigger.
Keep showing up. Keep getting stronger. The journey continues! 🛡️🔥
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Grip day 3 + mock deka
skool.com/project300
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