Twas the DEKA Before Christmas: A Holiday WOD with Serious Heat
There’s nothing merry about this one until it’s over.
“’Twas the DEKA Before Christmas” is a festive, furious WOD that wraps strength, cardio, and chaos into one beautifully brutal gift. With a poetic intro that sets the mood (and tells no lies), this workout brings more than holiday cheer—it delivers heart-pounding effort, sweat-soaked floors, and full-body fire.
With a rep scheme of 24-12-24-12-24, each movement flows in high-volume waves. You’ll switch between explosive power, core control, and muscular endurance in a nonstop progression that leaves no muscle untouched.
Coach Ilya might call “Time!”—but don’t be surprised if there’s one more lap in store.
WOD Format:
Rep Scheme: 24 – 12 – 24 – 12 – 24
Each movement follows this wave pattern of reps. Expect to cycle through all seven movements with this structure.
Movement List:
1. Rope Slams
Explosive, rhythmic, and relentless. Slam hard, reset, and don’t let up.
2. Wall Balls
Legs and lungs on fire. Squat to press—find a smooth rhythm and stay tall on the release.
3. Power Punches
Fast hands, high reps. Burn out the shoulders and raise the heart rate. Breathe through the flurry.
4. KB Swings
Drive from the hips. Let the bell float to shoulder height, keep your grip strong and core engaged.
5. Rows (on Rower or RAM)
Your pull phase. Explosive, full-body engagement. Focus on stroke power and breathing.
6. Plank Jacks
Core and cardio meet here. Stay tight through the midline and move with control.
7. Power Kicks
Snap from the hips, engage the core, and kick with intent. Don’t just move—strike.
Coaching Tips:
- Find Your Tempo: This rep scheme builds in a wave—manage your pacing, especially on the higher rep rounds.
- Use Your Hips: Power punches, swings, and kicks all rely on hip drive. Don’t muscle through them.
- Grip Recovery: Alternate grip work between slams, swings, and rows to avoid burnout.
- Stay Tight on Core Work: Plank jacks and kicks demand a braced midline—no slop.
At-Home Modifications:
- Rope Slams: Sub with banded slam downs, fast overhead air slams, or jump squats.
- Wall Balls: Sub with squat + overhead press using a dumbbell or object.
- Power Punches: Shadowbox at high speed.
- KB Swings: Use a dumbbell, backpack, or heavy object.
- Rows: Sub with bent-over rows or renegade rows.
- Plank Jacks: No sub needed—just a mat.
- Power Kicks: Shadow kick in front of a mirror—focus on speed and form.
Why It Works
This WOD delivers a balance of explosive strength, muscular endurance, and high-volume movement. It’s built in waves—high reps to burn, low reps to recover (kind of), then right back in. You’ll get stronger. You’ll move better. You’ll leave nothing behind.
And yes—Coach might throw in “just one more” round, but that’s what makes it memorable.
Final Push
“’Twas the DEKA Before Christmas” is more than just holiday-themed fun. It’s a serious challenge wrapped in red and sweat-soaked green. You’ll leave class feeling like you earned every second of celebration coming your way.
Don’t just survive the holidays—train through them.
Join us at the Academy of Self Defense in Santa Clara for high-powered group fitness that delivers results, year-round.
Start your free two-week trial or explore our Fitness Program and experience how this community brings the heat, even when the weather’s cold.
