“King of Kings”
Coach Creation WOD
- For Time
- Pull a random card and perform the number of reps of the corresponding movement for that card.
- Reds = Kettlebell Swings (as heavy as possible)
- Blacks = Burpees
- Jack/Queens/Kings = 10 reps
- Jokers = 20 reps
With a running clock, immediately pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. For example, if you draw 7 of black Spades, perform 7 Burpees. Draw another card and perform the corresponding movements until the full deck is completed.
Don’t have a deck of cards handy? Check out the ‘Draw a Card’ app (iOS)‘.
Score is the the time on the clock when all the cards are drawn and the required reps are completed.
You will complete reps of the exercise dictated by the card as its flipped before moving on to the next, there should be no particular order to this, Shuffle your deck and get to work.
The Kettlebell weight should be challenging but a weight that you can maintain form with, the RX weight used in the video is 40kg which is half Bodyweight for me. Make sure your form is good before taking on this workout.