King Kong

Raw, simple and brutal, not the chosen exercises though, but the weights you need to lift. King Kong is not for advanced athletes, it’s destined for the pros.

King Kong is another great WOD as a brutal WOD. If you want to do or try a brutal WOD, this is what you looking for!  Are you still waiting? Let’s try!

 This one is one of the greatest WOD for proffesional CrossFit athletes. It’s totally right and  great way to begin to your CrossFit adventure. Time is important for this WOD. So record your time.  You can see instructions… Be determined and do your  WOD.

If you want to do King Kong;  The beginning it will be easy but then it will get harder. But you need to push yourself to do your best as you can. This WOD is requires strength, determination, power and passion. If you have all of them, it will great for you. Also you can watch some videos to improve your technique. It’s also great because, its a full body WOD.

And please try to continue this WOD session, for as long as you are able. And don’t forget your score. It’s really important to know that, right?

And don’t forget this WOD will not kill you. It only will make you stronger than ever.

Instructions:

3 rounds for time:

  • 1xDeadlift 206/147 kg
  • 2xMuscle-up
  • 3xSquat clean 113/70 kg
  • 4x Handstand push-up

Start with 1 Deadlift and continue with 2 muscle-ups, 3 squat cleans and 4 handstand push-ups. Then start over again with 1 deadlift and keep the following sequence until you complete 3 rounds.

Score:

Time it took you to complete 3 rounds.

Scaled version:

  • 1x Deadlift
  • 6x Chest to bar pull ups
  • 3x Squat clean
  • 4x Handstand push-up

Use weights appropriate for your fitness level.

Exercises

Athlete videos

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