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by Daniel Danao

“Nokabull Four”

Coach Creation WOD

1.3K 9
  • For Load
  • From 0:00-8:00, establish:
  • 1 rep max Squat Clean
  • Then, from 8:01-16:00, establish:
  • 1 rep max Shoulder Press
  • Finally, from 16:01-24:00, establish:
  • 1 rep max Deadlift

Athlete will have a barbell, plates ready for this workout. At the beginning of the workout and of each station, athlete can begin with any weight. At the end of the 8th minute from each station, the weight lifted successfully will count as the final weight lifted and be registered.

On a running clock with 8 minutes for each station, the score is the total sum in weights (lb or kg) from the three stations, there is no rest in between stations.

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Background: Daniel Danao coaches & trains at the HKIACF Box in Afghanistan with all levels of athletes, multinational soldiers, police, fire fighters, and contractors. Two HERO WODS were also created for the CF community in Afghanistan.

See also: “Gordon Emin” Hero WOD, “Matty Brown” Hero WOD

Intended Stimulus: This workout will help develop a notion for ‘timeline’, in each fixed 8-minute window. Question will be to each individual athlete, ‘how heavy can I lift in such a short time window frame’. Additional benefits, technique, and strength aimed to support those Oly Lifting days. A workout to re-do to measure performance, challenge with the crew at your local box, implement measured strength under a small frame window.

Strategy: Begin with a comfortable weight for each station and work your way up. Keep in mind the time frame, you are not looking for a PR, aim for 70-85% depending on the station, or better. These are classic lifts, so it’s all about personal training if you want to lift heavier.

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