Home/WODs/Coach Creations/Nokabull Hell Fire
No Ads (Upgrade)
by Daniel Danao

“Nokabull Hell Fire”

Coach Creation WOD

2.7K 84
  • For Time
  • Cash-In:
  • 100 Double-Unders
  • Then, perform:
  • 12 Squat Snatches (75/55 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
  • 12 Squat Snatches (95/75 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
  • 12 Squat Snatches (115/95 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
  • 12 Squat Snatches (135/115 lb)
  • 24 calorie Row
  • 6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
  • Cash-Out:
  • 100 Double-Unders

Workout begins with a "cash-in / cash-out" of 100 double-unders. The squat snatches increase in weight for each set. Use single alternating arm movement for the Devils press. Be familiar with the single-arm DB Devils press before doing this workout. The counter on the rower must begin at zero before rowing.

<strong>Scaling</strong>

For Time

Cash-In:
100 <strong>Single-Unders</strong>

Then, perform:
12 Squat Snatches <strong>(55/45 lb)</strong>
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses <strong>(2×35/15 lb)</strong>
12 Squat Snatches <strong>(55/45 lb)</strong>
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses <strong>(2×35/15 lb)</strong>
12 Squat Snatches <strong>(55/45 lb)</strong>
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses <strong>(2×35/15 lb)</strong>
12 Squat Snatches <strong>(55/45 lb)</strong>
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses <strong>(2×35/15 lb)</strong>

Cash-Out:
100 <strong>Single-Unders</strong>

No Ads (Upgrade)
No Ads (Upgrade)

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

<strong>Intended Stimulus:</strong> For someone who has been in a war zone, country or even directly involved and witnessed this, "hellfire" (military action), this workout is inspired and dedicated to those moments. For those who have not, check out some of the video contents on YouTube, select "hellfire military" and browse. Intended stimulus, no relief for any muscle group.

<strong>Strategy:</strong> A snatching prep session along with single DB snatch movements is strongly advised. Elite athletes, touch and go with the barbell work, not too fast! Find a breathing pattern for the DB press that works for you and stick to it. RX'd athletes, touch and go for the snatches in sets of '3's (3 x 4). Find a breathing pattern for the DB press that works for you and stick to it. Other option for barbell work, perform steady pace singles for all the sets. Scaling options, choose one bar weight, same for the DB. Try to keep consistent throughout the entire workout. Rowing, aim for; between 20 to 32 strokes per minute to avoid being in the red before the DB devil movement. If unable to do steady double-unders, perform singles.

No Ads (Upgrade)
No Ads (Upgrade)
Filters
  • Category
    • Verified Benchmark WODs

    • More WODs

  • Score
    • 0 min
      max
  • Movement
  • Equipment
  • Video
Do NOT follow this link or you will be banned from the site!