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.
Scaling suggestions available
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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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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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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Moderate barbell loads paired with simple gymnastics produce high volume across 20 minutes of work (24 minutes including rest). The interval format encourages high intensity each set, taxing posterior chain, pressing stamina, and breathing. No advanced skills, but barbell cycling and accumulating fatigue make it challenging for most athletes.
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Nicole blends sustained running with high-volume, unbroken pull-up sets over 20 minutes. The aerobic demand is steady, but the limiting factor is grip and pulling stamina under fatigue. Skilled athletes can accumulate 120–170+ pull-ups, while newer athletes require significant scaling. Movement complexity is moderate, but the volume and duration push this solidly into a hard benchmark.
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Ghost blends moderate density with two advanced movements (double-under, burpee) and a long, interval-based time domain. Expect roughly 18 minutes of work within a 23-minute clock, with one-minute rests moderating fatigue. The skill demands and aerobic pacing make it challenging, yet the absence of heavy loading keeps overall difficulty in the medium range for most athletes.
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A full 40-minute AMRAP of continuous barbell cycling drives very high total reps and sustained fatigue. While the load is light, five distinct movements compound local muscular endurance in the legs, hips, and shoulders. The duration, volume potential (400–600+ reps), and minimal rest windows make pacing, grip management, and breathing crucial throughout.
Scaling suggestions available
