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by Daniel Danao

“The Deck”

Coach Creation WOD

2.4K 77
  • 6 Rounds for Time
  • 10 Sumo Deadlift High-Pulls (75/55 lb)
  • 8 Kettlebell Deck Squats (35/18 lb)
  • 6 Bar Facing Burpees

Get familiar with the deck squat during the WOD prep. The KB must touch the ground behind the head before each rep.

Score is the time after the workout is completed.


6 Rounds for Time
10 Sumo Deadlift High-Pulls (75/55 lb)
8 Deck Squats
6 Bar Facing Burpees

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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: It is not very often you get a deck squat in a WOD. This is a tricky introduction to it encountering a different variant of squat under WOD conditions.

Strategy: Low number of reps, weights are not too heavy, fast workout but pay attention to the kettlebell deck squats. This will slow you down, pace yourself to a reasonably comfortable rhythm. Scaling options, perform the deck squat without the kettlebell.

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