This Workout Is Killing Me: DEKA AMRAP with No Off Switch
If the name didn’t tip you off, this WOD is no joke.
“This Workout Is Killing Me” is a full-body AMRAP that’s designed to break a sweat, burn out your arms, and challenge your cardiovascular threshold. You’ll move through a brutal series of strength and conditioning movements for as many rounds as possible within the class time. This isn’t about pacing—it’s about pushing.
It’s kettlebells, curls, dips, and burpees. It’s boxing drills and a rower finish. It’s everything your muscles didn’t ask for—but absolutely need.
Whether you’re chasing your next PR or just trying to survive the round, this DEKA session is the perfect storm of upper body fatigue, core control, and metabolic conditioning.
AMRAP Format:
As Many Rounds As Possible of:
- 30 KB Deadlifts
- 40 Curls (20 each arm)
- 15 Tricep Dips
- 25 RAM Burpees
- 25 Push-Ups
- 20 3-Punch Combinations
- 250 Meter Row
Goal: Get through as many clean rounds as possible while keeping form tight and transitions fast.
Movement Breakdown:
- 30 KB Deadlifts:
Heavy hinge work to kick things off. Brace your core, drive through the heels, and keep tension. - 40 Curls (20 each arm):
High volume arm work. Break them up early if needed. This will add up fast. - 15 Tricep Dips:
Bench or mat—keep elbows tight and control the descent. Target the back of the arms. - 25 RAM Burpees:
Get that heart rate through the roof. Add RAM for a strength stimulus, or go bodyweight if needed. - 25 Push-Ups:
Chest, triceps, and shoulder fatigue incoming. Modify as needed, but keep moving. - 20 3-Punch Combinations:
This is your active recovery. Keep hands up, snap those combos, and move with intention. - 250 Meter Row:
Reset the pace. Push the stroke rate but stay consistent. This is your transition back into the top of the round.
Coaching Tips:
- Don’t Sprint Round 1:
With an AMRAP this dense, early pacing is everything. Round 1 should feel controlled. - Strategic Breaks:
Split up the curls and push-ups before failure. Avoid burnout that stalls your progress. - Keep Arms Loose During Combos:
This isn’t the power portion—focus on rhythm, range, and breathing. - Row With Purpose:
Don’t coast. Make those 250 meters count. Row with strong, efficient strokes.
At-Home Modifications:
- KB Deadlifts: Use dumbbells, backpack, or a heavy household object
- Curls: Sub with resistance bands or water jugs
- Tricep Dips: Use a sturdy chair or low table
- RAM Burpees: Do bodyweight burpees or burpee + air squat
- Push-Ups: Modify to knees or incline
- 3-Punch Combos: Shadowbox with intensity
- Row: Sub with 1 minute of mountain climbers or jumping jacks
Why It Works
“This Workout Is Killing Me” is more than just a dramatic name—it reflects exactly how this WOD feels in all the best ways. Every round demands upper body strength, lower body power, and cardio capacity. It hits your pushing and pulling chains, taxes your core, and tests your mental game with high-rep, low-rest movement.
If you’re training for functional fitness, race prep, or just want to walk out of class knowing you left it all on the floor—this workout delivers.
Wrap-Up
“This Workout Is Killing Me” is exactly what a great DEKA-style AMRAP should be: high-volume, high-sweat, and high-reward. It leaves no muscle untouched and no energy untapped.
Ready to feel the difference for yourself?
Jump into a class at Academy of Self Defense in Santa Clara. You’ll push harder, move better, and train with a team that brings real intensity to every WOD.
Start your free two-week trial or explore our Fitness Program and discover how fun it is to work hard.