Long duration with high-rep bodyweight movements and 2,400 meters of running total. Volume is 432 reps across squats, push-ups, and lunges, which taxes muscular endurance, especially push-ups, while the runs keep heart rate elevated. Basic skills but cumulative fatigue makes pacing crucial. Typical finish ranges 25–45 minutes for most athletes.
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This workout blends one mile of broken running with 160 total reps of basic calisthenics. Movement complexity is low, but frequent transitions and accumulating push-up and burpee fatigue elevate the challenge. Most intermediate athletes finish in 14–20 minutes; beginners may need up to 25 minutes. No external loading or advanced skills keeps it below benchmark-hard, but pacing and stamina matter.
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Total reps = 300; bodyweight load factor = 0.5; expected finish ~8:00. Density = (300 × 0.5) / 8 = 18.75 units/min → 20 pts. Movement complexity: average of Sit-Up (20) and Double-Under (60) = 40 pts. Time domain 5–12 min → 80 pts. Base score = 20×0.4 + 40×0.3 + 80×0.3 = 44. Descending scheme modifier ×0.95 → 41.8 (~42), mapping to Medium.
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High-volume chipper with 500 total reps across mixed modalities. Most athletes finish in 20–35 minutes if appropriately scaled, but cumulative fatigue, grip demands, midline fatigue, and breathing work make it challenging. Loads are light, yet cycle speed, transitions, and skill elements (double-unders, knees-to-elbows) raise the difficulty. Proper pacing and smart partitioning of big sets are crucial.
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Helen blends simple monostructural work with moderate-load kettlebell swings and basic gymnastics. Volume is manageable (3 rounds), but the combination of fast 400s, unbroken swings, and high-turnover pull-ups elevates intensity. Grip and breathing are taxed, yet it remains accessible with straightforward scaling. Most intermediate athletes finish between 9–14 minutes.
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Bert is a long, high-volume bodyweight chipper with six 400m runs interspersed between big sets of burpees, push-ups, lunges, and squats. While the movements are simple, the sheer volume, repeated interference of similar patterns, and duration (often 50–70 minutes for average athletes) create major muscular stamina and aerobic demands. Pacing, mental toughness, and strict movement standards make this a very challenging test.
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Light-moderate loads and simple movements, but sustained for 15 minutes of work with minimal rest. Five stations target different muscle groups while keeping heart rate high. The test rewards pacing, quick transitions, and muscular endurance. High total-rep potential with significant fatigue accumulation makes it challenging for most athletes yet broadly accessible with simple scaling.
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This chipper mixes 300 total reps with mostly bodyweight and light loading, producing relatively low work density but steady fatigue. Movement complexity averages moderate with a few advanced skills (double-unders, knees-to-elbows, burpees). The expected 20–30 minute time domain keeps heart rate elevated while requiring sustainable pacing. Overall, it challenges stamina and coordination without heavy strength demands, fitting a solid medium difficulty.
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Christine blends a high-volume monostructural row with heavy-for-reps bodyweight deadlifts and fast box jumps. Skill demand is moderate, but the bodyweight barbell significantly taxes grip and posterior chain. Most trained athletes finish between 9–14 minutes, creating sustained fatigue and elevated heart rate without complex skills—solidly in the Hard range by density, complexity, and time domain.
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Nancy blends moderate barbell volume with sustained running. The overhead squat demands shoulder, hip, and ankle mobility plus core stability, while 75 total reps at 95/65 lb tax leg and shoulder stamina. The 2,000 meters of running keep the heart rate high. Most trained athletes finish in 14–20 minutes if paced well, with elites near 12.
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Jackie blends a substantial 1000m row with high-rep, light thrusters and a moderate set of pull-ups. Movement complexity is basic, loading is light, but the volume and grip demand are significant. Most athletes finish between 7–12 minutes. The challenge is sustaining pace and managing grip while minimizing breaks—demanding but accessible for a wide range of fitness levels.
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While this workout uses all bodyweight movements, the combination of 5 rounds with 38 reps per round creates moderate metabolic fatigue. The leg-dominant movements (lunges, squats, burpees) compound each other, but the sit-ups provide brief recovery. The 250m runs bookend the workout but aren't long enough to be a major factor. Most CrossFitters can complete this in 12-15 minutes at a steady pace.
Scaling suggestions available
