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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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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Twenty minutes of alternating work with mandatory bar hangs adds continuous grip fatigue on top of moderate metabolic demand. Athletes complete around 50 thrusters and 50 burpees each while accumulating up to ~10 minutes of intermittent dead hangs. Loads are light-to-moderate and skills basic, but sustained output and grip endurance make it challenging for most.
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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 39-minute EMOM with fixed calorie targets across row, ski, and bike demands sustained aerobic output with limited recovery. The technical skill is low, but the long duration, minimal rest, and requirement to maintain one target on three different modalities creates significant metabolic stress and pacing complexity, pushing most athletes into high, uncomfortable zones when set appropriately.
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Heavy barbell across five demanding movements and 100 total loaded reps with mandatory on-the-minute burpees creates compounded fatigue and limited continuous work time. The thruster and overhead squat at 135/95 lb push strength, mobility, and barbell proficiency. Expect high breathing rate, braced positions under load, and significant pacing decisions to avoid redlining early.
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Single-modality and low technical complexity keep the base score moderate, but the EMOM ladder sharply increases effort each minute. Most athletes will finish in 8–10 minutes, with intensity spiking as minute targets jump (3, 6, 9, …). The ascending structure is punishing on lungs and quads while remaining highly accessible, placing this on the upper end of Medium for most.
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Loads are substantial for repeated sets (5 reps at 225/155 every minute), paired with fast-cycling wall balls that tax legs, shoulders, and breathing. The time domain is short but unforgiving, demanding unbroken deadlifts and sustained wall-ball pacing. Complexity is low, but the strength-endurance combo and limited recovery windows make it challenging for most athletes.
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This is a fast, interruption-based sprint with an EMOM tax. The 25 power cleans at 135/95 add meaningful load, the burpees drive heart rate, and the wall balls fracture rhythm every minute. Movement complexity averages moderate-to-advanced, and most capable athletes finish in the 8–12 minute range. No special volume or scheme modifiers apply, yielding an overall Hard challenge.
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A brutal, Kalsu-style grind: 100 back squats at bodyweight with 5 burpees every minute throttles pacing and forces many small sets. The barbell load is heavy for high volume, while the persistent burpee tax spikes heart rate and limits recovery. Expect significant leg and systemic fatigue, long duration, and high mental stress.
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Loads are moderate-to-heavy for strict pressing, repeated five times under shoulder fatigue. Alternating snatches add hinge and overhead stability. Double-unders every third minute keep heart rate high with minimal rest. The EMOM format pressures consistency and pacing. Advanced skills are limited, but failure to maintain strict press volume elevates difficulty for most athletes.
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Heavy barbell sets of 10, repeated multiple times, paired with moderate-volume gymnastics and monostructural work over 23 minutes yields a brutal strength-endurance demand. Most athletes will struggle to hit 6 exposures of 10 bench and front squat at the prescribed loads while keeping minute-by-minute pace. Grip, midline, and pressing endurance are major limiters, and failure in any station ends the EMOM.
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