DEK-AAAAAAAAAA: Ten Movements, Total Body Fire
Ready to earn your reps and feel every muscle working? Today’s DEK-AAAAAAAAAA workout is a ten-station DEKA-style challenge that blends power, precision, and endurance into one seriously satisfying sweat session.
You’ll cycle through ten diverse movements that cover strength, cardio, and core. The format channels the signature energy of DEKA training: nonstop motion, functional tasks, and full-body engagement.
The Station Lineup:
- KB Alternating Curtsy Lunge
Glutes, hips, balance. Keep the kettlebell controlled and go deep with every step. - SkiERG
Upper-body drive and lower-body rhythm. Smooth pulls, steady breath. - Medball Sit-Up
Add resistance to your core work. Explode up with power and control. - Burpee Broad Jump
No shortcuts here. Hit the deck, pop up, and cover distance with every jump. - KB Windmill (both sides)
Mobility meets strength. Focus on range, control, and that sweet oblique burn. - Crossover Mountain Climbers
Core and cardio collide. Cross that knee under and move fast. - RAM Back Squat
Load it up and go deep. This is your lower-body power station. - Bodyweight Russian Twist
Controlled rotation—don’t just swing side to side. Earn that core burn. - KB Row
Hinge strong, pull clean. Back, shoulders, and grip working in sync. - KB Farmer Carry
Your grip will scream, your posture will shine. Stand tall and move steady.
Each station is a chance to move with purpose. You’re not just chasing sweat—you’re building usable, real-world strength with every rep.
At-Home Adaptations:
No SkiERG? Sub with high pulls using a towel and resistance or fast-paced bent-over rows.
No RAM? Use a backpack or sandbag for squats.
No kettlebells? Dumbbells or a loaded backpack can be swapped in for every weighted movement.
Burpee broad jumps too much? Try burpee step-ups or standing long jumps for impact-friendly options.
Coaching Tips:
- Pace Early, Push Late: With ten stations, it’s all about consistent effort. Don’t blow out on the SkiERG or burpees.
- Own Your Form: Especially with the windmills and rows. Control beats speed when fatigue kicks in.
- Grip Check: Your forearms will feel it—manage your hold during the farmer carry and rows.
- Mind the Transitions: Move quickly but stay focused between stations. A few deep breaths make a difference.
This WOD trains what matters: body control, cardio capacity, and muscular endurance. Whether you’re prepping for your next DEKA event or just love structured, athletic training, DEK-AAAAAAAAAA will leave you stronger—and proud of every rep.
Want to train like this every week?
Our DEKA classes at the Academy of Self Defense in Santa Clara deliver nonstop, high-energy workouts built around real-life functional fitness. Come find your edge—and a community that’ll push you to it.
