Workout Description

Why This Workout Is Very Hard

A classic test of elite strength and gymnastics. Combines extremely heavy deadlifts and squat cleans with muscle-ups and handstand push-ups.

Benchmark Times for King Kong

• Elite: <17:30
• Advanced: 17:30-12:30
• Intermediate: 12:30-7:30
• Beginner: >7:30

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): This WOD is a benchmark for elite-level strength. Deadlifts at 455/320 lbs and squat cleans at 250/175 lbs are exceptionally heavy. Muscle-ups and HSPU require high relative strength.
• Power (9/10): Squat cleans are a primary power movement. Deadlifts, even at max weight, require immense power to break inertia. Muscle-ups are also explosive. This WOD demands huge power output.
• Stamina (6/10): Requires significant strength-stamina to complete multiple reps of muscle-ups and HSPU, and to recover between the very heavy single deadlift and triple squat clean in each round.
• Flexibility (5/10): Requires mobility for a very heavy deadlift, full squat cleans (front rack, squat depth), and shoulder/wrist mobility for muscle-ups and HSPU.
• Endurance (4/10): While primarily a strength/skill test, performing 3 rounds of these extremely heavy lifts and high-skill gymnastics can be metabolically taxing, especially if transitions are quick or if any set is a grind.
• Speed (3/10): Focus is on successfully completing the heavy lifts and high-skill gymnastics. While faster is better, load and skill execution are paramount over cycling speed.

Modality Profile

A classic G/W workout with a gymnastics movement (Muscle-ups) and two heavy weightlifting movements (Deadlifts, Cleans).