DEKA for Days – A High-Energy AMRAP That Hits Back
You know those workouts that just don’t quit? This one lives up to its name. “DEKA for Days” isn’t just a clever title—it’s a nonstop AMRAP that brings the fire to your lungs, your legs, and your focus. If you’re training for a DEKA event or just want a full-body sweat session that punches back, this one’s for you.
And you’re going until the clock tells you otherwise.
WOD: DEKA for Days – AMRAP Format
As Many Rounds As Possible in the time allotted. Move fast, stay sharp, and stay in control.
- 50 punches
- 20 right-leg kicks
- 50 punches
- 20 left-leg kicks
- 30 squat hops
- 10 RAM burpees
- 20 crunches
This one hits a full circuit of DEKA essentials: cardio endurance, explosive legs, core strength, and agility. You’ll feel this everywhere—and that’s the point.
AMRAP Tip: Track your rounds. Compete against yourself. How many times can you fight through?
Warm-Up Guidance
Start light and build some bounce and breath. Try this 7-minute circuit before hitting the AMRAP:
- 30 seconds jumping jacks
- 30 seconds shadowboxing
- 30 seconds alternating front kicks
- 10 air squats
- 10 slow crunches
- 5 burpees
- 20 high knees
- 10 squat hops
- 20 shoulder circles
- 20 arm crosses
Finish with 2 deep breaths. Then bring the heat.
At-Home Modifications
No equipment needed for this one—but here are some movement tweaks if needed:
- Punches → Shadowbox at a fast pace; use light hand weights for added resistance
- Kicks → Focus on form over height; modify with knee strikes if needed
- Squat Hops → Step into squats if jumping isn’t possible
- RAM Burpees → Do standard burpees or use a backpack/dumbbell
- Crunches → Sub with bicycles or toe taps for a gentler core option
This is a zero-equipment, high-output workout you can crush anywhere.
Coaching Tips
- Speed + Form: Your punches and kicks should be snappy but controlled. Don’t just flail—focus on speed with purpose.
- Manage Transitions: Move fast between movements. Don’t waste time catching your breath after punches—kick and go.
- Scale Smart: If RAM burpees slow you way down, do half reps or drop the weight. Keep moving.
- Track Your Rounds: Write them down or keep mental count. Push to beat it next time.
- Breathe: With non-stop motion, your breath is your fuel. Stay in control.
Final Thoughts: AMRAP That Packs a Punch
“DEKA for Days” isn’t meant to be paced softly. It’s built to push your threshold, test your stamina, and make you better round by round. This is where endurance meets fight. Where speed meets grit. And where your fitness shows up.
How many rounds can you give it? How deep can you go?
Want workouts like this all the time? Join our DEKA fitness classes at the Academy of Self Defense in Santa Clara. Functional training meets group energy in every session.
Try it out with a free two-week trial. Come sweat with us, punch with purpose, and find out just how far you can go.
Get started here: https://academyselfdefense.com/free-two-week-trial/
Or learn more about our community-first, strength-focused fitness program: https://academyselfdefense.com/fitness-unlimited/