What is a good time for King Kettlebell?

Good times for King Kettlebell depend on your fitness level: Elite athletes finish under 32:30, advanced athletes target 32:30-27:30, intermediate athletes aim for 27:30-22:30, and beginners should focus on proper form over 22:30.

What is considered a good King Kettlebell time?

A good King Kettlebell time for most CrossFit athletes is between 27:30-22:30 (intermediate level). Elite times are under 32:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do King Kettlebell?

Your King Kettlebell pace should match your fitness level. Beginners should aim to finish around 22:30 with good form, while advanced athletes can target 32:30-27:30. Always prioritize proper movement over speed.

How do I scale King Kettlebell?

King Kettlebell can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does King Kettlebell work?

King Kettlebell is a full-body workout that develops multiple fitness domains.

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Workout Description

5 Rounds for Time 15 Kettlebell Swings (70/53 lb) 10 Lunges 15 calorie Assault Air Bike 10 Push-Ups 15 Sit-Ups 10 Kettlebell Sumo Deadlift High-Pulls (70/53 lb)

Why This Workout Is Medium

Five rounds combining kettlebell work, bodyweight movements, and Assault Bike calories. Tests mixed modal endurance.

Benchmark Times for King Kettlebell

Elite: <32:30
Advanced: 32:30-27:30
Intermediate: 27:30-22:30
Beginner: >22:30

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): Five rounds combining heavy kettlebell swings and SDHP with bodyweight movements and Assault Bike calories. This creates a good mixed-modal cardiovascular challenge.
Stamina (7/10): Cycling heavy KB swings and SDHP (70/53 lb), along with push-ups and sit-ups, for 5 rounds tests muscular endurance in the posterior chain, shoulders, pushing muscles, and core. Bike adds to leg stamina demand.
Power (7/10): Kettlebell swings and SDHP are explosive movements. Assault Bike sprints demand high power output.
Strength (6/10): Kettlebell swings and SDHP at 70/53 lbs are a heavy load, testing strength endurance. Push-ups test relative pushing strength endurance.
Speed (5/10): Efficient transitions between movements and maintaining a good pace on the bike and high-rep exercises contribute to overall time.
Flexibility (3/10): Requires hip hinge for KB swings/SDHP, and basic mobility for lunges, push-ups, sit-ups, and biking.

Modality Profile

A pure weightlifting workout, a heavy kettlebell complex.

Similar Workouts to King Kettlebell

If you enjoy King Kettlebell, you might also like these similar CrossFit WODs:

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These WODs similar to King Kettlebell share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Five rounds combining heavy kettlebell swings and SDHP with bodyweight movements and Assault Bike calories. This creates a good mixed-modal cardiovascular challenge.
Stamina	7/10	Cycling heavy KB swings and SDHP (70/53 lb), along with push-ups and sit-ups, for 5 rounds tests muscular endurance in the posterior chain, shoulders, pushing muscles, and core. Bike adds to leg stamina demand.
Strength	6/10	Kettlebell swings and SDHP at 70/53 lbs are a heavy load, testing strength endurance. Push-ups test relative pushing strength endurance.
Flexibility	3/10	Requires hip hinge for KB swings/SDHP, and basic mobility for lunges, push-ups, sit-ups, and biking.
Power	7/10	Kettlebell swings and SDHP are explosive movements. Assault Bike sprints demand high power output.
Speed	5/10	Efficient transitions between movements and maintaining a good pace on the bike and high-rep exercises contribute to overall time.

King Kettlebell

For Time Unilateral

5 Rounds for Time 15 Kettlebell Swings (70/53 lb) 10 Lunges 15 calorie Assault Air Bike 10 Push-Ups 15 Sit-Ups 10 Kettlebell Sumo Deadlift High-Pulls (70/53 lb)

353 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

16:15Elite

23:45Target

32:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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