Ho Ho, Oh No! DEKA EMOM: The Holiday WOD You’ll Feel Until New Year
Tired of sugar, wrapping paper, and pretending peppermint bark counts as protein? Great—because Ho Ho, Oh No! is your ticket back to strength, sweat, and sanity. This 20-minute DEKA-style EMOM packs a powerful punch into a festive format that’ll leave you red-faced and breathless (in the best way).
Every Minute On the Minute, you’ll run through a descending ladder of compound moves. Clean & Press. Deadlifts. Thrusters. Swings. One brutal little burpee to top it off. It’s functional, fast-paced, and sneaky-tough. The reps might look small, but they stack fast—especially when you’re racing the clock.
WOD Format:
EMOM (Every Minute On the Minute) for 20 Minutes
Each minute, complete:
- 5 Clean & Press
- 4 Deadlifts
- 3 KB Thrusters
- 2 KB Swings
- 1 Burpee
If you finish early, rest until the top of the next minute. But don’t get too comfy—20 minutes of this will catch up with you fast.
Movement Breakdown:
- Clean & Press (x5):
Full-body engagement. Hinge, catch, drive overhead. Focus on controlled form and strong lockouts. - Deadlifts (x4):
Posterior chain gains. Keep a neutral spine, brace your core, and drive from the ground up. - KB Thrusters (x3):
Quad burn + shoulder smoke. Deep squat into an explosive overhead press. - KB Swings (x2):
Short and sweet. Use your hips, not your arms. - Burpee (x1):
Because it wouldn’t be a holiday WOD without it. Drop, pop, and reset.
Coaching Tips:
- Pace Early: Don’t sprint the first 5 rounds. EMOMs punish the impatient.
- Choose Your Load Wisely: The goal is to finish with 15–20 seconds of rest. If you’re barely finishing, lighten up.
- Breathe at the Top: Use your transitions to reset, shake out the tension, and prep for the next set.
- Flow the Movements: Clean into press. Finish deadlifts before grabbing a single KB for thrusters, swings, and burpee.
At-Home Modifications:
No kettlebells? No problem:
- Clean & Press / Thrusters: Use dumbbells or a heavy backpack.
- Deadlifts: Sub with loaded hinge movement (e.g., suitcase deadlifts with household weights).
- Swings: Perform with any object you can hinge and drive.
- Burpee stays the same (of course it does).
Why This WOD Works:
This is the kind of functional training DEKA is built around—compound lifts, time under tension, heart rate spikes, and consistent movement. By keeping you moving every minute, Ho Ho, Oh No! taxes your endurance, strength, and focus all in one go.
You’ll walk away stronger—and probably sweating through your Santa socks.
Final Word:
“Ho Ho, Oh No!” might sound festive, but don’t let the name fool you. It’s a full-blown test of control, conditioning, and consistency. Whether you’re here to maintain progress through the holidays or crush year-end goals, this one will keep you dialed in.
Want to take it on in a class setting?
Come experience this workout—and more—in a live group session at the Academy of Self Defense in Santa Clara. Start your free two-week trial or explore our Fitness Program to join a crew that trains with purpose.
