High-volume bodyweight work (approx. 650 total reps) with compounding fatigue across push-ups, core, and legs. No external load or advanced skills, but the duration typically runs 25–45 minutes for most athletes. The challenge is sustained pacing, muscular endurance, and maintaining movement standards under fatigue.
Scaling suggestions available
DT is a barbell-only triplet totaling 135 reps at a heavy 155/105 lb. Work density is moderate, but movement complexity is advanced due to cycling hang cleans and jerks. Most finish in 7–12 minutes, with grip and barbell stamina as primary limiters. The load, cycle speed, and time domain create significant stress without extreme volume, placing it firmly in the Hard tier.
Scaling suggestions available
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.
Scaling suggestions available
High-skill gymnastics (HSPU), heavy barbell loading for thrusters and deadlifts, and significant grip demands stack up over 7 rounds and 49 total reps per movement. Most athletes face 35–60 minutes of work with minimal rest. The combination of volume, loading, and skill places this firmly in the “extremely hard” category, demanding robust stamina and pacing.
Scaling suggestions available
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.
Scaling suggestions available
The 65 sit-up buy-in creates initial fatigue but is manageable. The AMRAP's rep scheme (7-11-22) allows natural micro-breaks between rounds. KB swings are moderate weight and push-ups become challenging with fatigue, but burpees at only 7 reps provide recovery. The 21-minute time domain is long enough to be challenging but not overwhelming. Most average CrossFitters can maintain consistent pacing throughout.
Scaling suggestions available
Donny is a heavy barbell-and-burpee couplet with 180 total reps and 90 deadlifts at 225/155 lb. It blends posterior-chain stamina with high heart rate from burpees. Most athletes will work 12–20 minutes, with grip and back fatigue limiting speed. The repeated 9s in the center punish pacing errors, making consistent sets and smart breaks essential.
Scaling suggestions available
While each movement is relatively simple, the high volume (400 total reps) with no built-in rest creates significant cumulative fatigue. The push-ups being last is particularly challenging as upper body endurance will be compromised from the KB swings. The average athlete will need to break these into smaller sets, especially the push-ups, and the workout will likely take 20-30 minutes of sustained effort.
Scaling suggestions available
This workout combines significant barbell cycling (115/75) with repeated burpee sets that prevent recovery. The complex Olympic lifts (snatch, jerk, clean) must be performed while fatigued, increasing technical demands. The burpees between each barbell movement create continuous metabolic stress, while the ascending complexity of lifts (thruster→snatch→jerk→clean→OHS) challenges technique as fatigue accumulates. Most athletes will require breaks and struggle with maintaining form.
Scaling suggestions available
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
Twenty minutes of cyclical work with moderate loading and simple movements creates sustained fatigue. The barbell push press encourages fast cycling, kettlebell swings tax hips/grip, and box jumps drive heart rate. Skill requirements are low, but cumulative volume (300+ reps for many) and pacing demands elevate difficulty.
Scaling suggestions available
Chad is a massive, single-movement grind: 1,000 step-ups on a 20-inch box while wearing a 45/35 lb ruck. The movement is simple, but the sheer volume, unilateral fatigue, and long time domain (often 50–90+ minutes) drive difficulty. Load plus high reps create significant muscular endurance demands and mental toughness requirements, even for well-trained athletes.
Scaling suggestions available
