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by Daniel Danao

“Only Way is Up”

Coach Creation WOD

1.6K 103
  • 20 Rounds for Time
  • 3 Pull-Ups
  • 3 Wall Ball Shots (20/14 lb, 10/9 ft)
  • 3 Pull-Ups
  • 3 Dumbbell Thrusters (2x50/35 lb)

For the dumbbell thrusters, make sure that arms are fully locked out and the squat is under the hip level. Wall ball shots, the squat also below the hip position. The pull-ups can be performed as singles, the use of kipping or butterfly movements.

Score is the time after the workout is completed.


20 Rounds for Time
3 Jumping Pull-Ups
3 Wall Ball Shots (20/14 lb, 10/9 ft)
3 Jumping Pull-Ups
3 Dumbbell Thrusters (2×35/20 lb)

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Background: 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.

Intended Stimulus: Intentions for this workout are to perform 120 pull-ups without leaving too much damage to the hands. Athlete will also learn or perfection the notion to engage quickly into motion especially if performing the butterfly movement. However, beware, it’s the dumbbell thrusters that are in the spotlight here which is the chipper.

Strategy: RX’d athletes, perform each round unbroken and stay consistent. Other options would be to rest 2-3 secs before performing the thrusters or rest 5-8 secs before completing each round. Scaling options, use the same strategies as mentioned above.

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