Heavy, relative loads across three barbell lifts with 55 total reps per movement create significant strength-endurance demand. The bodyweight bench and 1.5x BW deadlift are limiting for many, while repeated cleans challenge power and grip. Transitions between three bars add fatigue and time pressure, pushing this well beyond classic couplets in difficulty.
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CrossFit Total is a low-density test with only nine heavy attempts, but the loads are extremely heavy and the mechanics are moderately complex. The session typically spans 30+ minutes with long rests, so it isn’t metabolically crushing. The difficulty comes from maximal strength and focus, not breathing. Within the given framework—low density, moderate-to-advanced complexity, and long time domain—it lands in the Medium range.
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The combination of heavy deadlifts (315/205) with sprinting and pull-ups creates multiple compounding challenges. The grip fatigue from deadlifts directly impacts pull-up performance, while the 200m sprints maintain high heart rate throughout. Though there's 45s rest, it's barely enough to recover given the loading and volume. The 7-round format means sustained output for 20-25 minutes. Most average CrossFitters would need to scale the weight or break up the movements significantly.
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205/145 represents significant loading for complex Olympic and power movements, performed consecutively with no built-in rest. The combination of heavy front squats after power cleans, followed immediately by shoulder-to-overheads creates severe leg and shoulder fatigue. Four rounds of this triplet will force most athletes to break sets and rest frequently, making the workout a 8-12 minute grind of heavy barbell cycling.
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While 15 KB swings are manageable, the 10 heavy deadlifts (275/205) every other minute create significant cumulative fatigue. The EMOM format provides only 45-50 seconds rest between sets, and grip fatigue compounds across 7 rounds. The combination of volume (70 deadlifts total) at this weight with minimal recovery makes this challenging for the average CrossFitter to complete as prescribed.
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This workout combines heavy loading with significant technical demands across 72 total reps. Each set requires 12 consecutive Olympic lifts with increasing complexity, demanding both strength and skill under fatigue. The high hang position adds technical difficulty, while the progression through three different overhead positions tests coordination as fatigue accumulates. Finding and maintaining max loads across 6 full sets creates substantial central nervous system fatigue.
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The 225/155lb loads are significant for both bench press and power cleans, especially when cycled for 5 reps each across 7 rounds. While double-unders provide a brief skill break, they're high enough volume (35) to maintain elevated heart rate. The combination of heavy pushing, explosive pulling, and jump rope skills creates compound fatigue with minimal built-in rest. Most average CrossFitters will need to break up the barbell work by round 3-4.
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King Kong combines maximal-strength barbell loads with advanced gymnastics in very low rep schemes. The deadlift and squat clean weights are near 1RM territory for many athletes, and the ring muscle-ups plus handstand push-ups add high-skill demands. With only three rounds, it’s a short event that punishes any weakness in strength, skill, or tension management under fatigue.
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The combination of heavy deadlifts (185/135) immediately followed by overhead squats at the same weight creates significant technical and strength demands. The overhead squat weight is particularly challenging for average athletes. While 3 rounds isn't extreme volume, the 21-rep sets of deadlifts will create cumulative fatigue that makes the technical overhead squats increasingly difficult. Most athletes will need to break up both movements significantly.
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While 230/160lb deadlifts and 5 strict pull-ups are moderate in isolation, the 23-minute EMOM format creates significant cumulative fatigue. The grip-intensive movements compound each other, and strict pull-ups become increasingly challenging as forearm fatigue builds. The weight is heavy enough that technique may deteriorate, yet athletes must maintain consistent output for an extended duration.
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The 225/155 back squats are at the upper end of moderate weight, but performing 10 reps AND immediately running 400m creates significant leg fatigue that compounds over 3 rounds. The run prevents full recovery between squat sets. Most athletes will need to break up the squats by round 2-3. Expect 12-15 minutes of sustained effort with the legs as the major limiting factor.
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The ascending deadlift ladder (225→275→315) creates significant cumulative fatigue, especially with no built-in rest between sets. The 500m rows prevent full recovery and maintain elevated heart rate. While individual elements aren't extreme, the combination of heavy posterior chain work with sustained cardio creates a challenging metabolic stimulus. Most average CrossFitters will need to break up later deadlift sets.
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