CrossFit King Kong WOD

King Kong WOD demands years of training and getting (at least) comfortable with a 206-kilo for men, and a 147-kilo deadlift for women for three consecutive rounds, spiced up with muscles-up, cleans and handstand push-ups.

No wonder it made our list of top 5 most brutal Crossfit workouts.

What does King Kong WOD involve?

3 rounds for time:

1x deadlift 206/147 kg
2x muscle-up
3x squat clean 113/70 kg
4x handstand push-up

Start with a deadlift, continue with 2 muscle-ups, 3 squat cleans and 4 handstand push-ups. That’s one round. Your goal is to finish three.

What counts at the end of King Kong WOD?

The time it took you to complete all 3 rounds of Crossfit King Kong WOD.

Who is best on YouTube?

Sam Dancer in 1:39

Search for the fastest time and only one name can pop up: Sam Dancer. GRID’s San Francisco Fire athlete deadlifted 297 kg at last year’s CrossFit Games and probably did a 1:39 King Kong for a good warm up.

Danny Nichols: 1:50

Another heavy weight, the powerhouse of Phoneix Rise Danny Nichols finished King Kong in 1:50. Just a quick note, his clean and jerk is 186kg.

Dmitry Klokov: 1:56

When your clean grip deadlift is 335kg heavy weight workouts shouldn’t be an issue, or? You might think handstand push ups and muscle-ups would be a problem for Dmitry Klokov, well guess again, they weren’t. His time for Crossfit workout King Kong is 1:56!

Rich Froning from 2011: 2:36

The following video is from 2011 and you know how the sport of fitness and athletes improved since then. Wondering what Rich’s time would be nowadays?

 Ever tried this WOD?

Read more:

From the CrossFit Games Master athlete Erwin Van Beek: 6 tips to improve your deadlift

Maybe beginners want to give it a try with lower weights and scaled muscle-ups: How to scale a muscle up

back exercises King Kong WODSource: Courtesy of CrossFit Inc.
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