For TimeMetconWeightliftingBenchmark10:00
King Kong
3 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
10:00
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 through the rounds, especially on the Deadlifts and Squat Cleans, as fatigue can set in quickly.
- 2Break up Muscle-Ups and Handstand Push-Ups into manageable sets to avoid failure.
- 3Transitions should be quick; keep your gear close and set up your space efficiently for fluid movement between exercises.
- 4Focus on form over speed; ensure you’re executing each rep correctly to avoid injuries during heavier lifts.
- 5If you struggle with Muscle-Ups, consider performing Pull-Ups or jumping Muscle-Ups to maintain intensity without compromising form.
Safety Considerations
Technical Focus
Ensure proper back positioning during Deadlifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy(Focus on building heat in the body.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side(Open up hips to prepare for squatting.)
- Shoulder Stretch - 30 sec each side(Increase shoulder mobility for Muscle-Ups and Handstand Push-Ups.)
Activation Drills:
2 rounds- 5 Deadlifts (lightweight)(Light weight to focus on form.)
- 5-10 Push-Ups(Prepare shoulders for Handstand Push-Ups.)
- 3 Jumping Muscle-Ups(Practice explosive movement for Muscle-Ups.)
- 10 Air Squats(Ensure good squat form.)
Scaling Options
Intermediate
Reduce weights slightly and modify Muscle-Ups.
- 1
deadlifts
None
Weight: 365/255 lbs (165/115 kg)
- 2
muscle ups
Banded Pull-Ups
- 3
squat cleans
None
Weight: 200/140 lbs (90/65 kg)
- 4
handstand push ups
Pike Push-Ups
Scaled
Consider significant weight reductions and basic progressions.
- 1
deadlifts
None
Weight: 225/155 lbs (102/70 kg)
- 2
muscle ups
Ring Rows
- 3
squat cleans
None
Weight: 135/95 lbs (61/43 kg)
- 4
handstand push ups
Strict Push-Ups