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.

• Chipper
• For Time
• Bodyweight

Scaling suggestions available

This is Kalsu, a notoriously brutal workout. The combination of heavy thrusters (135/95) with forced-pace burpees creates a devastating fatigue cycle. The EMOM format prevents adequate recovery between burpee sets while thrusters must be completed in diminishing windows. Most athletes hit a severe wall around 60-70 reps, turning this into a 30-40 minute grind that tests both strength and mental fortitude.

• For Time
• EMOM
• Barbell Cycling
• Single Movement

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.

• For Time
• Chipper
• Barbell Cycling

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.

• For Time
• Single Movement
• Unilateral
• Odd Object

Scaling suggestions available

This workout's ascending rep scheme with forced progression creates a brutal combination of volume and time pressure. While early minutes are manageable, the exponential increase in reps (10+ reps by minute 10, 20+ by minute 20) quickly becomes unsustainable. The EMOM format prevents adequate recovery as minutes progress, making this a test of both work capacity and mental fortitude that will push even experienced athletes to their limit.

• EMOM
• Ladder

Scaling suggestions available

The high rep count (129 total reps) combined with the descending rep scheme (74-44-11) creates significant metabolic fatigue. Burpees at the start immediately tax the system, making the push-ups much harder. The continuous nature without built-in rest periods means athletes must self-pace carefully. While movements are basic, the volume and sequencing create a challenging metabolic workout that will take 12-18 minutes for average athletes.

• For Time
• Chipper
• Bodyweight
• Ladder

Scaling suggestions available

This chipper-style workout combines significant volume (53 burpees!) with isometric holds that bookend the work. The descending/ascending rep scheme creates sustained fatigue, particularly in the pushing muscles (burpees + push-ups) and legs. The 2-minute isometric holds force mental discipline and create additional fatigue that impacts the dynamic movements. Most athletes will take 20-25 minutes with significant rest breaks needed.

• For Time
• Chipper

Scaling suggestions available

Fatal 40 is a massive chipper: 5.6 km of total running with 520 mixed reps across barbell, gymnastics, and odd-object work. Work density stays low because of the long duration, but complexity averages moderate with high-skill snatches and advanced elements like toes-to-bar and double-unders. Heavy loaded volume (200 reps) increases difficulty. Expect a grindy, endurance-first effort with serious grip and midline taxation.

• Chipper
• For Time
• Grip Taxing
• Barbell Cycling
• Odd Object

Scaling suggestions available

Kelly demands aerobic capacity and muscular stamina across five long rounds. The combined 2,000 meters of running with 150 box jumps and 150 wall balls drives a high heart rate while accumulating significant leg and shoulder fatigue. Movements are simple, but volume and duration (often 25–45 minutes) tax pacing discipline, bracing, and footwork. Sloppy mechanics magnify fatigue.

• For Time
• Triplet

Scaling suggestions available

The EMOM format with 21 total reps creates significant time pressure - most athletes will need 45-50 seconds per round, leaving minimal rest. The thruster weight is moderate but becomes challenging under fatigue. The movement combination is particularly taxing: thrusters pre-fatigue the pulling muscles needed for pull-ups, while burpees maintain elevated heart rate throughout. Most athletes will fail between 12-20 minutes.

• EMOM
• Triplet
• Barbell Cycling

Scaling suggestions available

Low-complexity movements hide very high volume and long duration. You’ll cover 3.2 km of running and perform 588 total reps of calisthenics. Push-ups are the limiter for many, with sit-ups and squats taxing midline and lower body stamina. Expect sustained, steady pacing and significant muscular endurance demands over 40–60 minutes for most intermediate athletes.

• For Time
• Bodyweight

Scaling suggestions available

While individual elements are moderate, the combination creates significant challenge. The high-rep bodyweight movements (40/30/20) compound fatigue rapidly, with burpees particularly taxing after squats and push-ups. The 400m run prevents full recovery between rounds. Most athletes will complete in 25-35 minutes, but maintaining intensity becomes increasingly difficult as shoulder/leg fatigue accumulates across rounds.

• For Time
• Bodyweight
• Triplet

Scaling suggestions available