Homer DEKA: AMRAP Power, DEKA Style
Fast-paced. Fully loaded. Homer DEKA is an AMRAP (As Many Rounds As Possible) that stacks strikes, slams, swings, and cardio into one relentless loop. This isn’t about going through the motions—it’s about keeping your engine running hot while your body grinds through every rep with focus and form.
This is DEKA meets combat conditioning, with enough variety to keep you moving and enough challenge to make you dig deep.
WOD Format:
AMRAP (Set Time or Coach’s Call)
The Work:
- 25 Kettlebell Swings
- 25 Power Punches
- 25 RAM Clean & Press
- 25 Punches / 25 Kicks
- 25 Deadball Shoulder Overs
- 25 Knees to Elbows (or modification)
- 250M Ski ERG / Row / Woodway Sprint
How It Works:
Cycle through as many quality rounds as possible in the set time. Stay efficient. Keep your heart rate high. Move like it matters.
Warm-Up Guidance:
Start with a movement-focused prep:
- 30 seconds jump rope or high knees
- 10 bodyweight squats
- 10 alternating lunges
- 10 plank shoulder taps
- 5 push-ups
- 10 light KB swings
- 3 power punches + 1 sprawl (×3)
Finish with 60 seconds of ski erg/row or treadmill jog to prime the system.
At-Home / Equipment Modifications:
- No KB? Use a dumbbell or backpack for swings.
- No RAM? Sub with DB clean & press or sandbag.
- No deadball? Do sandbag shouldering or ground-to-shoulder cleans.
- No cardio machines? Sprint in place, do 30–40 jump squats, or 2 minutes fast-paced footwork.
Coaching Tips:
- Swings: Hinge, don’t squat. Keep the shoulders packed and let the hips drive the motion.
- Power Punches: Quick, focused, and with rotation. Core tight. No lazy arms.
- Clean & Press: Explosive hips on the clean. Use legs to drive the press overhead.
- Punches / Kicks: Stay grounded. Sharp and snappy. Use hips, not just arms or legs.
- Shoulder Overs: Alternate sides. Keep the core engaged to prevent lean.
- Knees to Elbows: Controlled, rhythmic. Modify with knee tucks or lying toe taps.
- Cardio: Keep the pace uncomfortable, but manageable. You’re not resting here.
Why It Works:
Homer DEKA trains:
- Strength endurance through high-volume swings, cleans, and shoulder overs
- Explosive power and coordination with strikes and kicks
- Core control with knees-to-elbows
- Cardio output with machines or bodyweight sprint
Want more workouts like this?
This is how we train at the Academy of Self Defense. Combat-inspired, strength-driven group fitness, designed to build better humans in and out of the gym.
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