CrossFit Benchmark WOD
- 3 Rounds For Time
- 1 Deadlift (455/320 lb)
- 2 Muscle-Ups
- 3 Squat Cleans (250/175 lb)
- 4 Handstand Push Ups
With a running clock, as fast as possible complete the prescribed work in the order written for 3 rounds.
Score is the time on the clock when the last round of the Handstand Push-Ups is completed.
About the wod
Background: “King Kong demands years of training and getting (at least) comfortable with a 206-kilo [147 kilo for women] deadlift for three consecutive rounds, spiced up with muscles-up, cleans and handstand push-ups.” – boxrox.com
The “King Kong” Benchmark WOD was first posted on the CrossFit Main Site as a video, the workout performed by one of the original firebreathers Josh Everett @joshuapeverett, on Tuesday, October 21, 2008 (081021).
It’s a short workout if you can do the movements – only 30 reps. Everett posted a time of 2:31. Sam Dancer @samdancing posted his attempt to YouTube in 2014, showing a time of 1:39.
The workout is still considered a fitness milestone by many intermediate-competitive athletes.