Unleash Your Inner Fire with the Prometheus DEKA WOD
If you’re ready to push the limits of your strength, endurance, and willpower, the Prometheus DEKA WOD at the Academy of Self Defense in Santa Clara is your proving ground.
This one’s a 10x circuit. Each round scorches through 10 reps of 10 movements. Bodyweight. Kettlebell. RAM. Pull-up bar. Every zone of your body gets lit up. Think DEKA meets combat fitness, with a twist of raw intensity that defines the GRIT fitness program.
The WOD: Prometheus DEKA
10 Rounds For Time
- 10 Push Ups
- 10 Jump Lunges
- 10 Sit Ups
- 10 Jump Squats
- 10 Pull Ups
- 10 Kettlebell Clean & Press (5 each arm or 10 total)
- 10 Air Squats
- 10 RAM Burpees
- 10 RAM Lunges
- 10 4-Count Mountain Climber Legs
It’s a total-body burn that blends strength training, cardio, and core—this one delivers the kind of endurance workout that builds real resilience. Think DEMA intensity with Spartan DEKA versatility.
Warm-Up Guidance:
Before you jump into this furnace, fire up your joints and get your heart rate up:
- 3 rounds:
- 10 Arm Circles (each direction)
- 10 Bodyweight Lunges
- 20 Jumping Jacks
- 10 Inchworms to Cobra Stretch
- 2 rounds of:
- 10 KB Deadlifts
- 10 Push-Ups
- 30-Second Plank
At-Home Workout Modifications:
No RAM? No problem.
- Swap RAM burpees with burpee to jump (no weight)
- Use a backpack or sandbag for RAM lunges
- Sub pull-ups with bent-over rows (using band or backpack)
- Don’t have a kettlebell? Try DB or jug clean & press instead
Beginner? Cut it to 5 rounds or go AMRAP (as many rounds as possible) in 25 minutes. Modify jump movements to step versions.
Coaching Tips:
- Pace yourself. First 3 rounds will feel “fine,” but it’s the back half where mental grit kicks in.
- Break reps early. Don’t burn out on pull-ups and KB presses—split into 5/5 if needed.
- Focus on form. Jump lunges and jump squats need control to prevent knee strain.
- Stay tall during mountain climbers. Hips in line, count every 4th leg move as one rep.
Prometheus DEKA will challenge every muscle and mindset you’ve got. You’ll leave sweaty, proud, and a little more fireproof than when you came in. And you won’t go through it alone. At the Academy of Self Defense, you’re surrounded by a crew that shows up, grinds hard, and celebrates every rep—no matter your level.
Ready to feel the fire for yourself?
Start your free two-week trial today and jump into a group fitness class that actually pushes you—and welcomes you.
Grab your free trial now or check out the full Fitness Unlimited program to see what the hype’s about.