6. King Kong
As Forster puts it, “It’s a faster workout, but if you can’t lift a lot of weight, you’ve got no shot. This one’s for monsters only.” There are three rounds done as quickly as possible, all unbelievably difficult. Each round includes a progression of 1 deadlift at 455 pounds, 2 muscle-ups, 3 squat cleans at 250 pounds and then 4 handstand pushups.
The numbers speak for themselves. Doing any aspect of this WOD is an accomplishment on its own. For those that get to this pinnacle of fitness, it’s often either the deadlift or the squat cleans that pose the biggest challenge. “For me, the squat cleans are the hardest part,” Forster says. “Some other guys agree with me, but the deadlift gets a lot of people too. Most people just can’t deadlift 455 pounds.”
“Five minutes is an amazing time, but if you can do this one at all, you’re a monster.