Fran blends high-cycling thrusters at a moderate load with bodyweight pull-ups, creating solid work density. Complexity averages a high-skill thruster (80) and a moderate pull-up (40) to ~60. Typical finish times sit in the 5–8 minute range (5–12 min domain). With the 21-15-9 descending rep modifier (×0.95), the overall mapping lands squarely in the Hard category, consistent with benchmark calibrations.
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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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Grace is a fast barbell sprint: 30 clean-and-jerks at 135/95 lb. Work density is moderate at this load, movement complexity is advanced (clean and jerk), and most athletes finish between 3–8 minutes, with elites far faster. No special modifiers apply. These factors combine to a solid Hard rating, consistent with benchmark expectations.
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Diane blends very heavy deadlifts with high‑skill handstand push-ups in a fast descending rep scheme. Most athletes finish between 5–10 minutes, but the combo taxes posterior chain, shoulders, and midline quickly. The work density is moderate, movement complexity is high, and the classic 21-15-9 flow encourages intense, sprint-like pacing if you’re competent with HSPU.
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While the movements are simple bodyweight exercises, the EMOM format creates steady but manageable fatigue over 20 minutes. The 18 total reps per minute should take 30-35 seconds for average athletes, providing ~25 seconds rest between rounds. The movement sequence is logical (burpees → squats → sit-ups) without significant interference effects. Volume is moderate at 360 total reps.
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Isabel is a fast barbell sprint: 30 moderate-to-heavy snatches requiring precise technique under fatigue. The short time domain (typically 2–6 minutes) demands high power output, fast barbell cycling, and positional strength. Technical proficiency, confidence cycling the bar, and grip/shoulder stamina drive performance, elevating difficulty for many athletes.
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While 135/95lb power cleans and burpees are both challenging movements, the relatively low volume (10 reps each) and natural break between rounds allows for recovery. The workout should take 8-12 minutes for average athletes. The movements don't significantly interfere with each other, and while fatigue accumulates, it's manageable with the built-in rest opportunities between rounds.
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A short, fast couplet with 90 total reps. Density is moderate for a typical 4–7 minute finish, but complexity averages advanced (dumbbell snatch + over-dumbbell burpee) and the 5–12 minute time domain scores well. After the 21-15-9 modifier (×0.95), the computed score lands solidly in the Hard range—high breathing rate, notable grip fatigue, yet broadly accessible.
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Randy is a short, single-modality sprint with a light barbell but high reps. Ninety percent of the challenge is barbell cycling efficiency and managing fatigue across 75 snatches. Most experienced athletes finish in 3–7 minutes; beginners may approach the 10-minute cap. The load is light, complexity is moderate, and the intensity is high.
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Grettel is a fast couplet with 30 heavy barbell reps and 30 burpees compressed into 10 short rounds. Movement complexity is advanced (clean and jerk, burpee), and the intended 5–9 minute window demands high power and fast transitions. Density is moderate due to mixed loading, but intensity stays high throughout, placing it squarely in the Hard category.
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While each 2-minute block in isolation seems manageable, the continuous nature of eight back-to-back AMRAPs creates significant cardiovascular fatigue. The sprints force quick transitions and prevent recovery, while the high-rep bodyweight movements (especially burpees, push-ups, and jumping lunges) compound fatigue across blocks. The format demands sustained high intensity with no built-in rest for 16 straight minutes.
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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.
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