High-volume bodyweight work (approx. 650 total reps) with compounding fatigue across push-ups, core, and legs. No external load or advanced skills, but the duration typically runs 25–45 minutes for most athletes. The challenge is sustained pacing, muscular endurance, and maintaining movement standards under fatigue.
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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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Long duration with high-rep bodyweight movements and 2,400 meters of running total. Volume is 432 reps across squats, push-ups, and lunges, which taxes muscular endurance, especially push-ups, while the runs keep heart rate elevated. Basic skills but cumulative fatigue makes pacing crucial. Typical finish ranges 25–45 minutes for most athletes.
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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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Simple movements but massive volume: 700 total reps across pull, push, midline, and squat patterns. The 3-minute rests limit redline but don’t prevent cumulative local fatigue, especially on pull-ups and push-ups. Long 30–45 minute duration and grip/pushing endurance elevate difficulty well beyond a typical medium bodyweight workout, demanding disciplined pacing and sustainable sets.
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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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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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Bert is a long, high-volume bodyweight chipper with six 400m runs interspersed between big sets of burpees, push-ups, lunges, and squats. While the movements are simple, the sheer volume, repeated interference of similar patterns, and duration (often 50–70 minutes for average athletes) create major muscular stamina and aerobic demands. Pacing, mental toughness, and strict movement standards make this a very challenging test.
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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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Assuming a burpee baseline: estimate 12 minutes completed (78 total reps). Work Density = (78 × 0.5) / 12 = 3.25 units/min → 20 points. Movement Complexity: burpee = 60. Time Domain: 12 minutes → 70. Base Score = 0.4×20 + 0.3×60 + 0.3×70 = 47. Modifier for ascending/Death By ×1.2 → 56.4 (“Hard”). Heavier or high‑skill movements would raise difficulty; simpler options lower it.
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