For TimeMetconBenchmark
King Kong
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
3 Rounds For Time:
1Deadlift
↳ 455/320 lbs (206/145 kg)
2Muscle-Up
3Squat Clean
↳ 250/175 lbs (113/79 kg)
4Handstand Push-Up
Coaching Tips
Strategy
- 1Pace yourself during the Deadlifts; focus on maintaining form to avoid injury.
- 2For Muscle-Ups, ensure a strong false grip and dynamic transition; consider practicing on lower rings if necessary.
- 3Break down Squat Cleans into manageable sets if needed; aim for 1-2 reps unbroken initially.
- 4For Handstand Push-Ups, maintain a strong core to avoid arching your back; use a wall for support if necessary.
Safety Considerations
Technical Focus
Watch for rounded back during Deadlift and improper hand position during Muscle-Ups.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Rowing - 2-3 min(Easy pace, focus on activating the legs and back.)
Mobility:
- 5-10 Shoulder Stretch - 30 sec(Focus on the shoulders and chest for muscle-up preparation.)
- 5-10 Hip Flexor Stretch - 30 sec(Open up the hips for squats and deadlifts.)
- 5-10 Wrist Stretch - 30 sec(Prepare wrists for muscle-ups and handstand push-ups.)
Activation: 2 Rounds of:
2 rounds- 5 Deadlift (Light)(Use about 50% of your working weight.)
- 5-10 Ring Rows(Prepare back and arms for muscle-ups.)
- 10 Air Squats(Focus on depth and form.)
- 30 sec Handstand Holds(Against a wall to activate shoulders.)
Scaling Options
Intermediate
Reduce weights and modify movements for accessibility.
- 1
deadlift
Use lighter barbell.
Weight: 360/250 lbs (163/113 kg)
- 2
muscle up
Banded Pull-ups or Transition Practice.
- 3
squat clean
Lighter barbell.
Weight: 200/140 lbs (91/64 kg)
- 4
handstand push up
Pike Push-ups or DB Press.
Scaled
Considerable reductions in weights and alternate movements.
- 1
deadlift
Use lighter barbell.
Weight: 270/185 lbs (122/84 kg)
- 2
muscle up
Ring Rows.
- 3
squat clean
Lighter barbell.
Weight: 150/105 lbs (68/48 kg)
- 4
handstand push up
Push-ups.