DEKA-rilla — Unleash the Beast. Own Every Rep.
This one’s got bite. DEKA-rilla is high-paced, hard-hitting, and built for full-body burn. Each station flips between strength and metabolic conditioning, so your heart rate stays high and your form stays sharp. If you want a class that leaves you smoked—in a good way—you’re in the right place.
WOD BREAKDOWN
10 Gorilla Rows
Hinge, brace, pull. Explode with power but stay controlled. Engage lats and keep your back flat. This is raw strength with an animal edge.
20 Mountain Climbers
Drive those knees. Keep a fast but consistent tempo. This is your heart-rate spike—use it to shift gears and stay moving.
10 Gorilla Chest Press
Lying on the ground or bench (if available), press those KBs or DBs with purpose. Core tight, wrists stacked, elbows under control.
20 Oblique Crunches
This is your core reset—aim for strong contractions with every rep. Try not to rush through it; this isn’t fluff.
10 Gorilla Cleans
From ground to rack position, clean each rep with speed and coordination. Don’t muscle it—use your hips and pull like a pro.
20 4-Punch + Sprawl
Boxing meets burpees. Hit fast combos, then drop and pop back up. Stay light on your feet and explosive on the sprawl.
10 Gorilla Shoulder Press
Stand tall, drive up with strength. Don’t let the core collapse—press with intent and power.
20 Single-Arm KB Swings
Alternate arms as needed. Hinge, pop, and breathe. Keep your swing clean and your focus sharper.
AT-HOME MODIFICATIONS
No kettlebells or dumbbells? Sub in water jugs, backpacks, or resistance bands.
No bench? Ground presses work just fine.
Short on space? Replace mountain climbers with high knees.
Need lower impact? Step back instead of sprawling, and keep swings to shoulder height.
You don’t need fancy gear—just the will to get it done.
COACHING TIPS
- Stay efficient in transitions. The fast-paced nature of this WOD is part of the challenge.
- Use breathing to control your heart rate between movements.
- Don’t just survive the reps—own them.
- Keep the hinge tight on swings and cleans.
- Don’t sleep on form just because it’s fast. Power without control leads nowhere.
DEKA-rilla is more than a clever name. It’s a workout that demands strength, speed, and strategy—just like every DEKA event. Whether you’re training for a course or just showing up to crush it, this class will challenge your grit and reward your effort.
And you won’t be doing it alone. At the Academy of Self Defense in Santa Clara, our group fitness classes are packed with energy, motivation, and people who’ve got your back—no matter your level.
Want to feel it for yourself? Start your free two-week trial and experience the difference of training with the ASD community.
👉 Start your trial or learn more here