Strength meets conditioning. Precision meets pressure. This is Amalgamate DEKA.
This DEKA-style workout fuses eight dynamic movements into two high-intensity rounds, each built around focused 90-second work intervals with short transitions. “Amalgamate” isn’t just a cool name—it reflects what this WOD does best: blends strength, speed, and stability into one non-stop flow.
You’ll jump, press, squat, throw, and ski your way through each round. It’s total-body work delivered in bite-sized intervals—but don’t let the format fool you. This one hits hard.
WOD: Amalgamate DEKA
For Time
90 seconds on, 15 seconds to switch stations
Round 1:
- Box Jumps × 8
- KB Shoulder Press × 8
- Wall Ball × 6 (each side)
- Goblet Squat × 8
Round 2:
- KB Chest Press × 8
- Ski Erg
- Deadball Throw Over × 8 (each side)
- KB Good Morning × 8
You’ll rotate through each station in order, completing the listed reps as quickly (and cleanly) as possible within the 90-second windows. Your goal: finish the full circuit for time—with intensity, control, and minimal rest.
Coaching Tips & Strategy
- Box Jumps: Land soft, reset each jump. Step down if needed. Explosiveness > speed.
- KB Shoulder Press: Brace your core. Don’t arch your back. Control both up and down.
- Wall Ball (L/R): Focus on accuracy and form. Switch arms halfway through or do 6 reps per side as written.
- Goblet Squats: Drive through your heels, chest up, elbows inside knees. Controlled depth.
Round 2:
- KB Chest Press: Press from the floor or bench. Control tempo and stay tight through the core.
- Ski Erg: Full extension, drive with the lats. Keep a steady, powerful rhythm.
- Deadball Throw Over: Lift with your legs, throw with intent. Reset quickly.
- KB Good Morning: Hinge from the hips, soft knees. Keep the kettlebell tight against your chest.
Maximize the 90 seconds. Stay focused in the 15-second transitions. It’s about composure under intensity.
Warm-Up Flow
2 rounds of:
- 10 bodyweight squats
- 5 box step-ups (each leg)
- 10 banded shoulder presses
- 10 wall ball touches (no ball)
- 5 light KB RDLs
- 10 scapular push-ups
- 10 ski erg pulls or resistance band pulls
Finish with a practice round of 3–4 movements at light intensity to prep your body and lock in mechanics.
Home Workout Adaptations
No ski erg? No deadball? No problem.
- Ski Erg → Jump rope, mountain climbers, or squat-to-overhead reach
- Box Jumps → Step-ups or tuck jumps
- Wall Balls → Light med ball or wall tap with weight
- Deadball Throws → Ground-to-shoulder with a backpack or sandbag
- KB Press/Chest Press → Dumbbells, bands, or loaded backpack
- KB Good Mornings → Backpack RDL or bodyweight hinge
- Goblet Squat → Any weighted object held chest level
Stick to the structure, adjust the tools. The effort is what matters.
Why It Works
Amalgamate DEKA challenges you to stay sharp while fatigued. Each movement brings a different focus—explosiveness, control, endurance, coordination. The 90/15 format keeps the pressure on, pushing you to stay consistent while managing fatigue.
You’re training for real-world readiness, not just gym reps. It’s functional, fierce, and fun (in a spicy kind of way).
Train This at ASD
Want to feel the energy of this workout with a crew pushing right alongside you? Come knock out Amalgamate DEKA in a group fitness class at Academy of Self Defense in Santa Clara. Our DEKA and Fitness programs are designed to build strength, cardio, and community in one shot.
Your first two weeks are free—come see what makes ASD different.