King of the Hill is the kind of workout that takes you through a Climb, Take Over and then Hold the "Hill" workout that works on your attributes of strength, power and stability by training the body's major muscles. There is a strong core training component here which will be truly beneficial to your performance in other sports and workouts. This is not an overly taxing workout from an aerobic performance point of view but it will definitely stretch you a little where your muscular strength is concerned.
Extra Credit: Stay on the balls of your feet throughout. Never let your heels touch down.