The Birthday WOD You Didn’t See Coming
Birthday workouts should be memorable—and this one hits like a party with a punch.
DEKA: HPY-BDY-SLNI is a full-throttle, for-time WOD built on two high-powered rounds, packed with strength, cardio, and partner-based chaos. You’ll move through five stations per round, working 90 seconds on, 15 seconds to switch. That format gives you just enough time to catch your breath before diving into the next challenge.
From box jumps to freestyle bagwork, partner Bosu slams to dumbbell presses, this WOD brings every style of fitness into the mix.
WOD Format:
- 2 Rounds
- 5 Stations per round
- 90 seconds of work / 15 seconds to switch
Each zone targets a different energy system: explosive conditioning (EC), sport-style cardio (SC), weighted resistance (WC), non-traditional strength (NC), and core/stability (Downtown).
Round 1:
- EC: Box Jumps x2 x8
- SC: Freestyle Bagwork
- WC: Wall Balls x2 x8
- NC: Bottoms Up Press x2 x8
- Downtown: Stir the Pot x2 x8
This round gets spicy fast. You’re jumping, punching, pressing, and grinding through core stability without pause. Control your breathing and keep your reps intentional—especially when it comes to that Bottoms Up Press.
Round 2:
- EC: DB Hammer Press x2 x8
- SC: Ski Erg or Treadmill Sprint
- WC: Partner Ball Oblique Twists x2 x8
- NC: KB Upright Row x2 x8
- Downtown: Partner Bosu Shoulder Slams
Round 2 shifts the focus to dynamic effort and partner-based intensity. If you’re working with someone, bring the energy. If you’re solo, stay clean and aggressive in your form. Bosu slams are the grand finale, so save some fire for the finish.
Coaching Tips:
- Box Jumps: Focus on landing soft. Step down if needed—keep it consistent.
- Freestyle Bagwork: Commit to combos. Don’t flail—throw with intent.
- Wall Balls: Use your legs. Find a rhythm you can hold for the full 90 seconds.
- Bottoms Up Press: Control is key. Keep the wrist vertical and the core locked.
- Stir the Pot: This one is about quality, not speed. Don’t let the hips sway.
- Partner Ball Twist: Sync the rotation—don’t rush the pass.
- Bosu Shoulder Slams: Explosive and direct. Stay low and fluid.
Celebrate With Work
HPY-BDY-SLNI isn’t just a workout—it’s a celebration of what your body can do under pressure. It’s built to challenge your strength, cardio, coordination, and partner connection. This isn’t fluff. It’s DEKA-style intensity, built into one unforgettable birthday burner.
Whether you’re here for the party or the pain, show up ready to move fast, move well, and leave it all out there.
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