Large bodyweight volume and 80 burpees create sustained fatigue, but movements are basic-to-moderate skill and the only external load is a standard kettlebell swing. Most athletes will live in a steady, aerobic grind for 20–30 minutes. The lack of heavy loading and high-skill gymnastics keeps the overall challenge in the medium range.
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Cindy is a 20-minute bodyweight triplet with simple movements but relentless pacing. Using the framework: low load density, moderate movement complexity (pull-ups), and a 20-minute time domain yield a medium score (~43). The limiter is muscular stamina and aerobic steadiness rather than max strength or high skill. Managing push-up fatigue is typically the bottleneck.
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Total volume is 420 reps (210 push-ups, 210 sit-ups). Using the framework: Density = (420 × 0.5) ÷ 35 min ≈ 6 units/min → 20 pts. Movement Complexity averages 20 (basic). Time Domain (30+ min typical for many) = 75 pts. Base Score = (0.4×20) + (0.3×20) + (0.3×75) = 36.5. Ascending/descending ladder modifier ×1.2 → 43.8. Final rating: Medium.
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This workout blends one mile of broken running with 160 total reps of basic calisthenics. Movement complexity is low, but frequent transitions and accumulating push-up and burpee fatigue elevate the challenge. Most intermediate athletes finish in 14–20 minutes; beginners may need up to 25 minutes. No external loading or advanced skills keeps it below benchmark-hard, but pacing and stamina matter.
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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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Chelsea is a 30-minute EMOM with all bodyweight movements, so the work density scores moderate and the movement complexity remains low-to-moderate. The long time domain elevates the aerobic and stamina demand, but there’s no external loading or high-skill gymnastics. The challenge is sustaining strict pacing and quality reps under accumulating local fatigue, especially in push-ups and pull-ups.
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Helen blends simple monostructural work with moderate-load kettlebell swings and basic gymnastics. Volume is manageable (3 rounds), but the combination of fast 400s, unbroken swings, and high-turnover pull-ups elevates intensity. Grip and breathing are taxed, yet it remains accessible with straightforward scaling. Most intermediate athletes finish between 9–14 minutes.
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Angie is 400 unpartitioned bodyweight reps. Using the framework: work density = (400 × 0.5) ÷ ~25 min ≈ 8 units/min (low). Movement complexity averages mostly basic movements with one moderate element (pull-up). Time domain typically lands in the 20–30 minute range. No modifiers apply. Combined, this maps to a Medium rating, despite the grindy muscular endurance feel.
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Low-complexity, all-bodyweight movements make this accessible, but the volume is substantial: 400 total reps with 100 burpees and 100 push-ups. Expect significant breathing and local muscular fatigue, especially in the push-ups. Most athletes will work 16–25 minutes with steady pacing. The challenge is sustaining movement quality and avoiding push-up failure over 10 rounds.
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Simple movements but high lower-body volume (350 total reps) with repeated jumping elements drive muscular fatigue and breathing. Skill is basic and there’s no external load, but five rounds compress rest and challenge pacing. Most intermediate athletes finish in 14–18 minutes; beginners may need closer to the cap, and elites can push near 12 minutes.
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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.
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This chipper mixes 300 total reps with mostly bodyweight and light loading, producing relatively low work density but steady fatigue. Movement complexity averages moderate with a few advanced skills (double-unders, knees-to-elbows, burpees). The expected 20–30 minute time domain keeps heart rate elevated while requiring sustainable pacing. Overall, it challenges stamina and coordination without heavy strength demands, fitting a solid medium difficulty.
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