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.
Scaling suggestions available
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
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.
Scaling suggestions available
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.
Scaling suggestions available
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.
Scaling suggestions available
This chipper mixes 300 total reps with mostly bodyweight and light loading, producing relatively low work density but steady fatigue. Movement complexity averages moderate with a few advanced skills (double-unders, knees-to-elbows, burpees). The expected 20–30 minute time domain keeps heart rate elevated while requiring sustainable pacing. Overall, it challenges stamina and coordination without heavy strength demands, fitting a solid medium difficulty.
Scaling suggestions available
While each movement is relatively simple, the high volume (400 total reps) with no built-in rest creates significant cumulative fatigue. The push-ups being last is particularly challenging as upper body endurance will be compromised from the KB swings. The average athlete will need to break these into smaller sets, especially the push-ups, and the workout will likely take 20-30 minutes of sustained effort.
Scaling suggestions available
This workout combines significant barbell cycling (115/75) with repeated burpee sets that prevent recovery. The complex Olympic lifts (snatch, jerk, clean) must be performed while fatigued, increasing technical demands. The burpees between each barbell movement create continuous metabolic stress, while the ascending complexity of lifts (thruster→snatch→jerk→clean→OHS) challenges technique as fatigue accumulates. Most athletes will require breaks and struggle with maintaining form.
Scaling suggestions available
Low work density with roughly 100 basic bodyweight reps plus a short 500 m row. Movement complexity is mostly basic (air squat, push-up, sit-up, row) with only one moderate-skill piece (pull-up). The time domain is short for most athletes and there’s no external loading. Overall this maps to an Easy score (~20) in the provided framework.
Scaling suggestions available
Massive volume (600 total reps) with 300 burpees intertwined with 300 dumbbell reps at 50/35 lb drives long duration and cumulative fatigue. Movement variety taxes shoulders, hips, and midline, while man makers and strict presses significantly slow pace. Expect 50–90 minutes for most, demanding relentless pacing, grip/shoulder stamina, and high mental resilience.
Scaling suggestions available
The high rep count (129 total reps) combined with the descending rep scheme (74-44-11) creates significant metabolic fatigue. Burpees at the start immediately tax the system, making the push-ups much harder. The continuous nature without built-in rest periods means athletes must self-pace carefully. While movements are basic, the volume and sequencing create a challenging metabolic workout that will take 12-18 minutes for average athletes.
Scaling suggestions available
This chipper-style workout combines significant volume (53 burpees!) with isometric holds that bookend the work. The descending/ascending rep scheme creates sustained fatigue, particularly in the pushing muscles (burpees + push-ups) and legs. The 2-minute isometric holds force mental discipline and create additional fatigue that impacts the dynamic movements. Most athletes will take 20-25 minutes with significant rest breaks needed.
Scaling suggestions available
