Don’t Hate DEKA: A Full-Body WOD That Strikes Back
We call this one “Don’t Hate DEKA”… but you might. This workout is a relentless climb through 9 different movements that hit every major muscle group—with RAM squats, TRX work, strikes, sprawls, and a spicy echo bike finish to cap it all off.
It’s fast-paced, sweat-inducing, and full of functional training grit. Every movement flows into the next. The burn builds. The payoff? A stronger engine and an unstoppable mindset.
The WOD:
- 5 Overhead RAM Squats
- 10 “4 Punch & Sprawl” combos
- 15 TRX Flys
- 20 Side Kicks
- 25 RAM Squat Thrusts
- 20 Power Punches
- 15 Push-ups
- 10 V-Ups
- 5 Calorie Echo Bike Sprint
This one’s straight DEKA-style: functional, explosive, relentless. Work through it for time, or complete multiple rounds depending on the class format.
Warm-Up Guidance:
Start with dynamic movement to prep for total-body volume:
- 2 rounds:
- 10 bodyweight squats
- 10 arm circles + TRX scap pulls
- 10 jumping jacks
- 5 inchworms + push-up
- 20 seconds of shadowboxing with sprawls
At-Home Adaptations:
No RAM? Use a dumbbell, backpack, or bodyweight for overhead squats and squat thrusts.
No TRX? Sub with slow push-up flys or floor pec flys with light DBs.
No echo bike? Do 30 seconds of max-effort high knees or squat jumps.
No heavy bag? Shadowbox with intensity.
Coaching Tips:
- OH RAM Squats: Lock in your overhead position. Keep your chest tall and heels grounded.
- 4 Punch & Sprawl: Stay snappy on punches, drop fast into sprawls, then pop right back up.
- TRX Flys: Move with control. Think range, not speed. Keep core engaged.
- Side Kicks: Don’t rush—aim with purpose. Snap and retract.
- RAM Squat Thrusts: Explosive hips. Land soft. Reset fast.
- Power Punches: Add rotation. Drive through the hips. These are fast and mean.
- Push-ups + V-Ups: Maintain quality form as fatigue sets in.
- Echo Bike: All-out sprint. No pacing. Just power.
Why It Works:
“Don’t Hate DEKA” combines strength, speed, power, and conditioning in a total-body sequence. You get:
- Full-body strength (RAM squats, TRX flys, push-ups)
- Combat conditioning (punches, sprawls, kicks)
- Core and cardio burnout (V-ups, bike sprints)
It’s grindy, gritty, and deeply satisfying once you finish. The DEKA format builds real-world fitness—and this WOD proves it.
Ready to train like this?
This is what we do at the Academy of Self Defense in Santa Clara. Real workouts for real people. Every class in the GRIT fitness program is designed to challenge, support, and motivate.
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