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.
Scaling suggestions available
DT is a barbell-only triplet totaling 135 reps at a heavy 155/105 lb. Work density is moderate, but movement complexity is advanced due to cycling hang cleans and jerks. Most finish in 7–12 minutes, with grip and barbell stamina as primary limiters. The load, cycle speed, and time domain create significant stress without extreme volume, placing it firmly in the Hard tier.
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Moderate barbell weight cycled repeatedly, simple bodyweight movements, and high total volume across 15 minutes of work make this a classic hard benchmark. The short 3-minute intervals push aggressive pacing, but sustaining 3–4 rounds per cycle taxes muscular stamina and conditioning. The key limiter is push-up endurance and clean cycling under fatigue rather than maximal strength.
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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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The Bear Complex mixes heavy barbell cycling with unbroken sets that progressively increase in load. Density is moderate due to necessary rest and plate changes, but complexity and sustained tension are high. The 20–30 minute time domain, combined with accumulating fatigue in the legs, shoulders, and grip, creates a demanding strength-stamina challenge. Ascending weight further elevates difficulty.
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High-volume chipper with 500 total reps across mixed modalities. Most athletes finish in 20–35 minutes if appropriately scaled, but cumulative fatigue, grip demands, midline fatigue, and breathing work make it challenging. Loads are light, yet cycle speed, transitions, and skill elements (double-unders, knees-to-elbows) raise the difficulty. Proper pacing and smart partitioning of big sets are crucial.
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Twenty minutes of continuous barbell cycling drives muscular stamina and aerobic demand. The load is light-moderate but repeated through five positions that stress posterior chain, front rack, and shoulder endurance. Movement complexity is moderate; volume can exceed 200 reps for capable athletes, making it a grinding, high-output effort rather than a sprint.
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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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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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Heavy barbell triplet with 165 total reps under a tight 17-minute cap. The deadlift and bench press are near-strength loads for many athletes, while squat cleans demand repeated explosive pulls from the floor. Muscular stamina and barbell cycling under fatigue are critical. Movement complexity is moderate, but load and density make this feel like a strength-endurance sprint.
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High-skill gymnastics (HSPU), heavy barbell loading for thrusters and deadlifts, and significant grip demands stack up over 7 rounds and 49 total reps per movement. Most athletes face 35–60 minutes of work with minimal rest. The combination of volume, loading, and skill places this firmly in the “extremely hard” category, demanding robust stamina and pacing.
Scaling suggestions available
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.
Scaling suggestions available
