You want power? You want pace? You want to feel like you left everything on the floor?
Welcome to RAM RAMPAGE—today’s DEKA-inspired workout at the Academy of Self Defense in Santa Clara.
This one hits different.
We’re working 60 seconds on, 15 seconds off for 3 sweaty rounds, with 60 seconds rest between each. Think of it like interval training… if the intervals were designed to crush your soul a little bit—in the best way.
Here’s what’s on the menu:
- RAM Burpees – Burpees. With a RAM. Enough said.
- Box Step-Ups with Dumbbells – Balance, burn, and pure quad fire.
- Row or Bike – Pick your poison. Max output for a full minute.
- Slam Balls – Explosive, rhythmic, and a perfect stress reliever.
- Swing/Press (10 reps each side) – Dynamic combo of control and power.
- KB Sit-Ups – Core on lock, KB overhead—finish strong.
At-Home Adaptations:
No RAM? Sub in a backpack or weighted object.
- Step-ups: Use stairs, a bench, or anything sturdy.
- Slam balls: Sub in overhead medicine ball throws, or mimic the motion with a towel.
- Row/Bike: Try fast high knees or mountain climbers.
- Swing/Press: Any weighted object will do—gallon jugs, duffel bags, etc.
- KB Sit-Ups: Use a dumbbell, book, or bodyweight for resistance.
Coaching Tips:
- RAM Burpees: Focus on safe landings and explosive drive.
- Step-ups: Alternate legs each round to stay balanced.
- Slam balls: Use your whole body—hips, not just arms.
- Swing/Press: Control on the swing, punch on the press.
- Sit-ups: Keep that weight locked out overhead for full effect.
This WOD is peak combat fitness—built to mimic the physical challenges of DEKA events without losing that group fitness energy. You’ll move through strength, speed, and core-stabilizing madness, but you’ll never be alone. The community at ASD pushes with you, cheers for you, and makes sure you finish what you started.
Ready to feel what DEKA-style intensity is all about?
Start your free two-week trial or explore our power-packed Fitness Program—strength, sweat, and a squad that shows up hard every time.
