Filthy 50’s DEKA: Power, Pace, and Precision
You know it’s serious when the name has “filthy” in it.
Filthy 50’s DEKA is a fast-paced, full-body burner designed to test your engine, resilience, and rhythm. It’s a “for time” workout, meaning the goal is simple: finish all the work, as quickly and cleanly as possible. But don’t let that fool you—this one isn’t about sloppy reps or shortcuts. It’s about pushing through fatigue while staying sharp.
The movements are explosive, athletic, and loaded with functional strength. From rows to thrusters to head kicks, this DEKA WOD demands more than just power—it demands focus.
The WOD: Filthy 50’s DEKA
For time:
- 250M Row
- 50 4-Punch Sprawls
- 50 RAM Thrusters
- 50 Head Kicks
- 50 RAM Lunges
- 100 Single Unders (or 50 Double Unders)
- 250M Row
It starts and ends on the rower, but everything in between is where the fire lives. Sprawls spike your heart rate, RAM movements tax your legs and shoulders, and jump rope keeps the rhythm relentless. Add in head kicks to activate the core, hips, and balance systems—and you’ve got a WOD that hits top to bottom.
At-Home Modifications
No RAM? No rower? You can still crush this WOD with what you’ve got.
Row: Sub with 60 seconds of high knees or 30 squat jumps
RAM Thrusters: Use a backpack, dumbbells, or sandbag
Head Kicks: Shadow kick with focus and control
RAM Lunges: Weighted lunges with any object
Jump Rope: No rope? Do penguin taps or jumping jacks
Sprawls: Bodyweight is enough—stay quick and crisp
This workout scales with your tools and your effort. No excuses.
Coaching Tips
- Row strategy: Start strong, but don’t blow out your pace—you’ve got a lot of reps ahead
- Sprawls: Stay fluid. Think fast hands, fast feet, clean punches
- Thrusters: Use full hip drive. Don’t muscle it—move with power
- Head Kicks: Maintain balance and snap. Controlled strikes beat flailing
- Jump Rope: Choose singles or doubles based on ability, but stay moving
- Final Row: Dig in. It’s the finish line—empty the tank
Fast. Filthy. Focused.
Filthy 50’s DEKA is more than just reps—it’s a mental test wrapped in a physical sprint. You’ll row, sprawl, lunge, and jump your way through fatigue, distraction, and doubt. That’s the kind of challenge that builds real strength.
Ready to feel what that’s like in a real class setting? Come experience the community, intensity, and expert coaching at the Academy of Self Defense in Santa Clara.
Try our fitness program free for two weeks:
https://academyselfdefense.com/free-two-week-trial/
Or see what it’s all about here:
https://academyselfdefense.com/fitness-unlimited/Stay sharp. Stay moving. And don’t give in to fatigue too early. Every rep counts.