DEKA-cember: One WOD to Rule the Cold
If you’re looking for a reason to show up this December, DEKA-cember is it. This workout doesn’t just warm you up—it turns the volume all the way up.
This one’s a circuit-style powerhouse, blending bodyweight control, kettlebell coordination, raw power, and serious cardio output. It’s built to challenge your strength, stability, and motor all at once. Whether you’re stepping into your first DEKA-style WOD or you’ve been chasing that post-class high for years, this one hits everyone just right.
The WOD: DEKA-cember
- Plank with KB Drag
- Renegade Row
- Bike Sprint/Calories
- Dead Ball Shoulder Over
- Farmer Carry Step-Up
- Alternating KB Swing
- Box Jump or Step-Up
- Halos
Each movement has its own flavor. The transitions are fast. The focus is relentless. This is the kind of session where you don’t zone out—you lock in.
Your goal? Move with control, recover on the move, and stay mentally dialed in across every station. Strength meets conditioning meets total-body fatigue.
At-Home Modifications
No bike or fancy tools? You can still run this circuit with household equipment and bodyweight moves.
Mod suggestions:
- Plank KB Drag: Use a backpack or water jug for the drag
- Renegade Row: Sub with dumbbell or banded bent-over rows
- Bike: 40 mountain climbers or 20 air squats
- Dead Ball Shoulder Over: Sandbag, duffel, or backpack tosses
- Farmer Carry Step-Up: Load with grocery bags and use home stairs or a stable bench
- KB Swings: Use a backpack or a jug—swing with control
- Box Jump: Use a solid step, bench, or perform explosive air squats
- Halos: Substitute with a plate, heavy book, or backpack held at the chest
Stay focused on tempo, tension, and technique.
Coaching Tips
- Plank KB Drag: Minimize hip rotation—this is core stabilization, not a shuffle
- Renegade Rows: Keep your shoulders over wrists and row through your lats
- Dead Ball Shoulders: Explode from the hips—don’t muscle it from your arms
- Step-Ups: Plant your whole foot and stand tall with each rep
- Halos: Move slow, control the weight, and stay upright—your neck and shoulders will thank you
- Box Jumps: Stick the landing. Don’t rush the jump
Most important tip? Don’t let the weather make your decisions. Show up and put in work.
Power Through the Cold
DEKA-cember brings the heat when the outside world cools down. These movements hit every major muscle group, test your stamina, and force your focus to stay sharp.
It’s all about movement with purpose and progress with consistency.
Want to see how this WOD feels inside a real group fitness class? Come train with us. At the Academy of Self Defense in Santa Clara, we don’t just run through workouts—we show up for each other, push harder together, and build strength that sticks.
Try a free 2-week trial:
https://academyselfdefense.com/free-two-week-trial/
Or explore the full program lineup:
https://academyselfdefense.com/fitness-unlimited/
