While this pyramid structure creates a decent amount of volume (110 total reps), all movements are basic bodyweight exercises with natural built-in rest during transitions. The 1-10-1 rep scheme prevents significant fatigue accumulation, and no single movement interferes with performance of others. Most athletes will complete this in 4-6 minutes at a sustainable pace.
Scaling suggestions available
Low work density with roughly 100 basic bodyweight reps plus a short 500 m row. Movement complexity is mostly basic (air squat, push-up, sit-up, row) with only one moderate-skill piece (pull-up). The time domain is short for most athletes and there’s no external loading. Overall this maps to an Easy score (~20) in the provided framework.
Scaling suggestions available
This is a bodyweight-only workout targeting lower body with simple movements. While 15 minutes of continuous work creates some burn, the movements don't significantly interfere with each other and allow natural micro-breaks during transitions. The exercises are low-skill and can be performed at a steady pace without technical breakdown. Most athletes can maintain consistent movement throughout.
Scaling suggestions available
This workout consists of basic bodyweight movements at moderate rep schemes. While 5 rounds creates some volume, the movements don't significantly interfere with each other, and natural breaks occur during transitions. The average CrossFitter can maintain a steady pace throughout, likely completing in 8-12 minutes. No complex skills or heavy loads means minimal scaling needed.
Scaling suggestions available
While this is a for-time workout with no built-in rest, the very light dumbbell load (10 lb) and basic movements make it accessible. The descending rep scheme (15-10-5) provides natural relief as fatigue builds. Total volume is moderate (30 reps each), and movement interference is minimal since all are lower body/full body without grip demands. Most athletes will complete this in 3-5 minutes.
Scaling suggestions available
This EMOM format provides significant built-in rest (50+ seconds) after very low-volume bodyweight movements. 3 push-ups and 3 burpees take about 10 seconds for the average CrossFitter, leaving ample recovery time. While burpees are challenging, this minimal rep scheme prevents meaningful fatigue accumulation across the 15 minutes. The movements don't compound each other's difficulty.
Scaling suggestions available
This 10-minute AMRAP uses only bodyweight movements with moderate rep schemes. The lunges and push-ups target different muscle groups, allowing natural recovery. The sit-ups provide a relative break. With 60 total reps per round, most athletes can maintain a steady pace without significant fatigue accumulation. The short time domain prevents excessive volume buildup.
Scaling suggestions available
This workout features very manageable volume (only 10 push-ups per round) with built-in rest periods that prevent significant fatigue accumulation. The 30-second planks serve as active recovery between push-up sets, and the 1-minute rest between rounds ensures full recovery. The total work time is low and movements are basic. Most athletes can maintain good form throughout.
Scaling suggestions available
This workout features moderate loads (60% bodyweight bench press) and basic movements that most CrossFitters can handle. The 3-round format with only 10 reps per movement allows natural breaks between sets. Tricep dips complement but don't severely interfere with bench press performance. Total workout time should be 6-8 minutes with built-in recovery opportunities.
Scaling suggestions available
This is a bodyweight-only core workout with built-in rest periods that prevent significant fatigue accumulation. The 1-minute rest between rounds is generous compared to the work period (~30-40 seconds), allowing full recovery. The movements are basic gymnastics/core exercises that don't compound each other's difficulty. Most CrossFitters can complete this as prescribed with good form.
Scaling suggestions available
This 10-minute AMRAP features basic bodyweight movements with moderate rep schemes (10 reps each) that don't significantly interfere with each other. The exercises can be performed quickly with minimal transition time, allowing natural micro-breaks between rounds. While continuous movement is required, none of the movements are particularly taxing in isolation or combination, and the short time domain prevents significant accumulation of fatigue.
Scaling suggestions available
This workout features basic gymnastics holds and rolls with generous built-in rest periods. The 1-minute rest between rounds prevents significant fatigue accumulation. The 10-second holds are brief enough to be manageable, and alligator rolls, while challenging for coordination, don't create substantial metabolic stress. The work-to-rest ratio heavily favors recovery, making this accessible for most athletes.
Scaling suggestions available
