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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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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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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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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Light-moderate loads and simple movements, but sustained for 15 minutes of work with minimal rest. Five stations target different muscle groups while keeping heart rate high. The test rewards pacing, quick transitions, and muscular endurance. High total-rep potential with significant fatigue accumulation makes it challenging for most athletes yet broadly accessible with simple scaling.
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While the movements are basic bodyweight exercises, the 20-minute AMRAP format creates sustained work with no built-in rest. The ascending rep scheme (5-10-15) allows brief natural breaks between rounds. Burpees create initial fatigue that impacts push-up performance, but air squats provide relative recovery. Most CrossFitters can maintain steady pacing throughout without scaling.
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Twenty minutes of cyclical work with moderate loading and simple movements creates sustained fatigue. The barbell push press encourages fast cycling, kettlebell swings tax hips/grip, and box jumps drive heart rate. Skill requirements are low, but cumulative volume (300+ reps for many) and pacing demands elevate difficulty.
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A 20-minute ascending ladder of pull-ups, push-ups, and air squats drives massive upper-body and leg volume with moderate movement complexity. The ladder format compounds fatigue, especially on push-ups and grip, forcing strategy and pacing. While fully bodyweight, the sustained density and growing sets elevate this beyond classic Cindy into a high-output muscular endurance test.
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A long 30-minute AMRAP with moderate-heavy deadlifts (5 reps at 275/185 lb) repeatedly taxes posterior chain and grip while accumulating high push-up volume and steady plyometrics. The duration elevates aerobic demand and muscular stamina, and form breakdown risk rises under fatigue. Simple movements, but the sustained load and time domain make it a grinder.
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Mary pairs advanced gymnastics—handstand push-ups, single-leg squats, and pull-ups—for a long 20-minute window. The skills demand strong pressing strength, balance, and mobility while accumulating high total reps. Grip and midline fatigue build quickly, making pacing and strict movement standards challenging even for experienced athletes.
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While the individual elements (DB rows and push-ups) are manageable, the EMOM structure provides built-in rest periods making fatigue manageable. The progressive loading (30/40/45lb) is offset by decreasing reps (15/10/5), maintaining sustainability. The final 3-min AMRAP with lighter weight (30lb) allows for a challenging finish but isn't overwhelming since grip and pushing capacity aren't fully taxed from earlier portions.
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While individual elements (burpees, KB swings, pull-ups, push-ups) are moderate, the 40-minute AMRAP format with partner work creates sustained intensity. The 400m runs prevent full recovery between movements, and the high-volume bodyweight exercises (50 reps each) will cause significant fatigue accumulation. Pull-ups especially become challenging after burpees and KB swings tax the grip and shoulders.
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