“Twelve Nokabullmas Days”
Coach Creation WOD
- For Time
- 100 meter Run
- 2 Kettlebell Goblet Squats (53/35 lb)
- 3 Burpee Box Jump Overs (24/20 in)
- 4 Shoulder-to-Overheads (95/65 lb)
- 5 Pull-Ups
- 6 Overhead Squats (95/65 lb)
- 7 Power Snatches (95/65 lb)
- 8 Toes-to-Bars
- 9 Push-Ups
- 10 Alternating Dumbbell Snatches (50/35 lb)
- 11 Deadlifts (155/135 lb)
- 12 Clean-and-Jerk (155/135 lb)
Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Perform 1, then 2-1, then 3-2-1, then 4-3-2-1, etc all the way to 12-11-10-9-8-7-6-5-4-3-2-1. This must be accompanied by Christmas oriented tunes, pick the top 40 charts (from your country) on the morning of the workout (Spotify, Apple Tunes etc…are a great choice). Provide or make sure the athletes dress up wearing a Christmas item (Santa hat, socks…).
Choose a comfortable weight that will not slow down for barbell, kettlebell and dumbbell. Scale burpee box jump overs to bar facing burpees, pull-ups to jumping pull-ups, and toes-to-bars to hanging knee raises.
About the wod
<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> Classic 12 days of Christmas workout format used by every box adapting to their surroundings. The workout covers foundational gymnastics, lifts and constant cardio fitness in order to really have fun and create a joyful atmosphere between the athletes. Christmas workout before Christmas lunch, work or any other event. No guilt feeling & can allow oneself to treat and eat about everything without limits over the Christmas period. Feel Merry, Feel Great, Feel Fitmas.
<strong>Strategy:</strong> Choose weights according to capability in order not to spend too much time with barbell, DB, KB work for each exercise. Run at a steady pace, do not sprint. The last exercises Dead Lifts, Clean & Jerks, keep a steady single rep pace for the RX'd athletes. Scaling options, choose lights weights for all the exercises, do jumping pull-ups and knee raises, stay consistent for the entire workout.