B.C. Askins

The Man With the Golden Gun

WOD: King Kong (Jr.)

King Kong: 360 3-D

King Kong: 360 3-D (Photo credit: Wikipedia)

One of my long-term goals is to accomplish the “King Kong” Strongman WOD. Here’s a video of Rob Orlando doing it… twice.

King Kong is 3 rounds of 1x 455lb. deadlift, 2x muscle-ups, 3x 250lb. squat cleans and 4x handstand pushups for time.

So today I did one of the recommended training WODs… twice. Since it doesn’t have a name, I’m calling it “King Kong (Jr.).”

With 135lb. for guys or 85lb. for gals, do 3 rounds of:

2x deadlift
3x hang power clean
2x push jerk
3x front squat

Follow the 3 rounds with a 100m sprint, then 2 rounds and a 100m sprint, then 1 round and a 100m sprint. It took me 6:42.

Then do it again. Faster. 6:15.

A short, but intense, workout. If you do it right you’ll probably get to taste your last meal a second (or third or fourth) time. Hopefully it was something tasty…

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