Workout Description

Why This Workout Is Hard

Low skill but high work density over five rounds with a heavy kettlebell. Total volume includes 75 swings, 50 SDHP, 75 sit-ups, 50 push-ups, 50 lunges, and 75 bike calories. This creates sustained muscular fatigue and elevated heart rate for ~15–25 minutes, demanding smart pacing and grip/hip stamina.

Benchmark Times for King Kettlebell

• Elite: <15:30
• Advanced: 17:00-18:30
• Intermediate: 20:00-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps for hips, trunk, and pressing demand repeated submaximal efforts. Unbroken or near-unbroken sets tax grip, shoulders, and midline over 15–25 minutes.
• Endurance (6/10): Five rounds with 75 total bike calories keep heart rate elevated and breathing steady. The cyclical piece plus short transitions require sustained aerobic output without long rest periods.
• Power (5/10): Swings and SDHP rely on hip extension for efficient, snappy reps. Power helps maintain fast cycles, but the five-round structure limits all-out explosiveness.
• Speed (5/10): Quick transitions and crisp sets matter, yet the workout rewards steady cadence more than sprinting. Overpacing early tends to backfire by round three.
• Strength (3/10): Loads are moderate, not maximal. Strength is helpful for smooth cycling of the 70/53 lb kettlebell, but no heavy singles or limit lifts are present.
• Flexibility (2/10): Standard ranges: overhead or eye-level swing, full lunge steps, and sit-up range. No advanced mobility positions or end-range demands beyond typical CrossFit class movements.

Movements

• Lunge
• Push-Up
• Kettlebell Swing
• Kettlebell Sumo Deadlift High Pull
• Sit-Up
• Assault Air Bike

Scaling Options

Scale to: 5 RFT — 15 swings/10 SDHP with 53/35 lb KB • 5 RFT — 12 cal bike + 12/8/12/8 reps (keep KB as able) • 4 RFT — RX reps/loads

Scaling Explanation

These options adjust load, rep volume, and total rounds to preserve the intended steady grind and sustainable sets while preventing excessive fatigue or time-cap misses.

Intended Stimulus

A steady, gritty grind with a consistently high heart rate. Aim for controlled, unbroken sets on swings and SDHP, smooth bodyweight reps, and a sustainable but assertive bike pace. You should feel your grip, hips, and midline working every round without hitting a wall or needing long breaks.

Coach Insight

Pace round one like round three—smooth on the bike, unbroken but relaxed kettlebell sets, and quick transitions. Breathe purposefully through push-ups and sit-ups to keep the heart rate under control. Biggest tip: lock in a repeatable bike cadence and never overreach there. That’s where people blow up. Avoid death-gripping the kettlebell, loose standards on sit-ups, and staring at the bike between stations—move immediately.

Benchmark Notes

Use the time standards to set a target and pacing plan. If you’re near L5, aim to finish around 22 minutes. Faster athletes will push transitions and unbroken sets to reach sub-20, while beginners should keep moving and avoid redlining early.

Modality Profile

One monostructural element (Assault Bike), three gymnastics movements (lunges, push-ups, sit-ups), and two weightlifting elements (kettlebell swing, SDHP). Distribution favors bodyweight volume, with meaningful time spent on the bike and loaded hip-driven kettlebell work.

Similar Workouts to King Kettlebell

If you enjoy King Kettlebell, you might also like these similar CrossFit WODs:

• Assault Burnout (91% similar) - 10 Rounds for Time 5 Kettlebell Thrusters (85/53 lb) 10 Kettlebell Sumo Deadlift High-Pulls (85/53 l...
• Ollis (91% similar) - AMRAP in 22 minutes 200 meter Run 22 Deadlifts (185/125 lb) 22 Pull-Ups 22 Burpees 22 Russian Kettle...
• Beast 12 (91% similar) - For time: 25 Walking Lunges 20 Pull-Ups 50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 Knees-...
• Open 12.3 (90% similar) - AMRAP in 18 minutes: 15 Box Jumps (24/20 in) 12 Push Presses (115/75 lb) 9 Toes-to-Bars Score = tota...
• Hang In There Partner (90% similar) - EMOM (with a Partner) for 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-...
• 30 Caliber (90% similar) - For time: 30 calorie Assault Air Bike 30 Box Jumps (24/20 in) 30 Kettlebell Swings (53/35 lb) 30 Jum...
• McLaren (90% similar) - AMRAP in 20 minutes: 3 Thrusters (50% of bodyweight) 5 Box Jumps (24/20 in) 7 Hand-Release Push-Ups ...
• Assault Odyssey (90% similar) - 4 Rounds for Time 30 Ground-to-Overheads (45/25 lb plate) 15 Toes-to-Bars 15 Box Jumps (30/24 in) 30...

These WODs similar to King Kettlebell share comparable training demands, time domains, and movement patterns.