This is a high-volume, no-time-cap couplet with 84 thrusters and 84 bar-facing burpees. The load is moderate but relentlessly repeats, demanding sustained power output and conditioning. Movement complexity is basic, yet the total work and required intensity push most athletes into deep fatigue, with advanced athletes still needing deliberate pacing to avoid redlining.
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Two simple movements but with very high volume and a tight cap. Athletes tackle 150 alternating dumbbell snatches and 75 burpee box jump-overs, demanding sustained pacing near threshold. The load is moderate and unilateral, but combined with the burpee box work it becomes a full-body grinder that challenges breathing, midline, and hip stamina for 12–20 minutes.
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Simple movements, moderate barbell load, and a descending rep scheme create a brutally metabolic couplet. With 72 thrusters and 72 row calories, the volume and urgency drive sustained high heart rate and leg/shoulder fatigue. Complexity is low, but the demand to cycle fast under fatigue makes it a classic ‘pain cave’ test. Most finish in 7–16 minutes; elites near 6.
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A high-volume couplet with moderate barbell cycling and advanced rope skill. Ninety thrusters and 350 double-unders create sustained muscular and cardiorespiratory demand. Success hinges on unbroken sets, efficient transitions, and double-under proficiency. Intermediates often finish in 15–25 minutes; advanced athletes push sub-12, while elites can go near 8 minutes or faster.
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This is a high-volume, moderate-load couplet with simple movements but relentless pacing. Athletes complete 80 ground-to-overheads and 100 burpees in the 8–15 minute domain. Success depends on barbell cycling under fatigue and steady burpee turnover. The load is not heavy, but cumulative fatigue, breathing, and transitions make it a serious challenge.
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Simple movements but brutal volume: 84 thrusters and 84 bar-facing burpees. The load is moderate, yet cycling thrusters under rising fatigue and maintaining steady burpees drives heart rate and breathing very high for 12–25 minutes. No time cap adds mental stress. Skill demands are low, but stamina and pacing are critical for success.
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Simple movements and moderate loading make this accessible, but the 15-minute duration and accumulating push-up fatigue elevate the challenge. Deadlifts are light enough to cycle, and box jumps drive the heart rate. Most athletes will face muscular endurance limits in the push-ups while managing steady pacing across three cyclical stations.
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The short 8-minute window masks a steep strength and stamina demand. Deadlift loads escalate rapidly from moderate to very heavy, forcing strategic breaks and excellent bracing under fatigue. The constant 15 box jumps spike heart rate and add plyometric fatigue. Movement complexity is basic, but load relative to bodyweight and cumulative volume are high.
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A long 20-minute triplet with moderate loads, continuous skill demands, and high grip fatigue. Dumbbell thrusters require coordination and stability, toes-to-bar tax midline and grip, and double-unders keep heart rate elevated. Volume accumulates quickly, and staying unbroken or near-unbroken for many rounds is challenging for most athletes.
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A classic high-output couplet with 200 total reps under a tight 10-minute cap. The barbell is moderate-heavy for volume (225/155 lb) and the burpees keep the heart rate spiked. Success requires fast cycling, smart singles or small sets, and relentless pace with minimal rest. Many intermediate athletes time-cap.
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A 17-minute AMRAP with 100 burpees baked in and ascending barbell loads up to near-maximal snatches tests broad capacity. Athletes must manage high-volume bodyweight work, then lift moderate-to-heavy snatches under fatigue. Strength, technique, and pacing are critical. Many will stall at the third or fourth bar, making this a demanding, well-rounded test.
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Simple movements, light barbell, and a short 10-minute window make this accessible. The challenge comes from cycling the barbell efficiently and maintaining a fast, steady rhythm on box jumps without redlining. Expect moderate breathing, grip and posterior chain fatigue, and shoulder pump. Strategy and pacing drive scores more than peak strength or high-skill gymnastics.
Scaling suggestions available
