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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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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Total reps = 300; bodyweight load factor = 0.5; expected finish ~8:00. Density = (300 × 0.5) / 8 = 18.75 units/min → 20 pts. Movement complexity: average of Sit-Up (20) and Double-Under (60) = 40 pts. Time domain 5–12 min → 80 pts. Base score = 20×0.4 + 40×0.3 + 80×0.3 = 44. Descending scheme modifier ×0.95 → 41.8 (~42), mapping to Medium.
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Donny is a heavy barbell-and-burpee couplet with 180 total reps and 90 deadlifts at 225/155 lb. It blends posterior-chain stamina with high heart rate from burpees. Most athletes will work 12–20 minutes, with grip and back fatigue limiting speed. The repeated 9s in the center punish pacing errors, making consistent sets and smart breaks essential.
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Nancy blends moderate barbell volume with sustained running. The overhead squat demands shoulder, hip, and ankle mobility plus core stability, while 75 total reps at 95/65 lb tax leg and shoulder stamina. The 2,000 meters of running keep the heart rate high. Most trained athletes finish in 14–20 minutes if paced well, with elites near 12.
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Diane blends very heavy deadlifts with high‑skill handstand push-ups in a fast descending rep scheme. Most athletes finish between 5–10 minutes, but the combo taxes posterior chain, shoulders, and midline quickly. The work density is moderate, movement complexity is high, and the classic 21-15-9 flow encourages intense, sprint-like pacing if you’re competent with HSPU.
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Moderate barbell load paired with high-rep, full-body burpees creates sustained metabolic stress. Total volume is 135 reps with increasing ladders that magnify fatigue and breathing. Most athletes will finish between 10–18 minutes if scaled correctly. The challenge is muscular stamina and pacing under duress rather than maximal strength or advanced skill.
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Elizabeth blends heavy barbell cycling with advanced gymnastics. Forty-five squat cleans at 135/95 lb demand strength and power, while 45 ring dips tax pressing stamina and shoulder stability. Most athletes land in the 6–10 minute range. The descending 21-15-9 format helps manage fatigue, but the combination still creates a high heart-rate, muscular burn, and skill bottlenecks that keep it firmly in the Hard category.
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While 135/95lb power cleans and burpees are both challenging movements, the relatively low volume (10 reps each) and natural break between rounds allows for recovery. The workout should take 8-12 minutes for average athletes. The movements don't significantly interfere with each other, and while fatigue accumulates, it's manageable with the built-in rest opportunities between rounds.
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While neither the Assault Bike calories nor burpees are individually challenging, this combination creates a brutal metabolic effect with no built-in rest. The bike immediately taxes the legs and lungs, then burpees continue that assault while adding upper body demands. Five rounds means sustained redline intensity for 8-12 minutes. The continuous nature and movement interference make this deceptively challenging.
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A short, fast couplet with 90 total reps. Density is moderate for a typical 4–7 minute finish, but complexity averages advanced (dumbbell snatch + over-dumbbell burpee) and the 5–12 minute time domain scores well. After the 21-15-9 modifier (×0.95), the computed score lands solidly in the Hard range—high breathing rate, notable grip fatigue, yet broadly accessible.
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While thrusters and KB swings are both metabolically demanding, the EMOM format provides crucial built-in rest (~35-40s on odd minutes, ~25-30s on even). The loads are moderate and movements complement rather than compound fatigue. 14 minutes is long enough to be challenging but not overwhelming. Most average CrossFitters can maintain prescribed weights and movement standards throughout.
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