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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DT is a barbell-only triplet totaling 135 reps at a heavy 155/105 lb. Work density is moderate, but movement complexity is advanced due to cycling hang cleans and jerks. Most finish in 7–12 minutes, with grip and barbell stamina as primary limiters. The load, cycle speed, and time domain create significant stress without extreme volume, placing it firmly in the Hard tier.
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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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The Bear Complex mixes heavy barbell cycling with unbroken sets that progressively increase in load. Density is moderate due to necessary rest and plate changes, but complexity and sustained tension are high. The 20–30 minute time domain, combined with accumulating fatigue in the legs, shoulders, and grip, creates a demanding strength-stamina challenge. Ascending weight further elevates difficulty.
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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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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.
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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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Helen blends simple monostructural work with moderate-load kettlebell swings and basic gymnastics. Volume is manageable (3 rounds), but the combination of fast 400s, unbroken swings, and high-turnover pull-ups elevates intensity. Grip and breathing are taxed, yet it remains accessible with straightforward scaling. Most intermediate athletes finish between 9–14 minutes.
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High-skill gymnastics (HSPU), heavy barbell loading for thrusters and deadlifts, and significant grip demands stack up over 7 rounds and 49 total reps per movement. Most athletes face 35–60 minutes of work with minimal rest. The combination of volume, loading, and skill places this firmly in the “extremely hard” category, demanding robust stamina and pacing.
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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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Grace is a fast barbell sprint: 30 clean-and-jerks at 135/95 lb. Work density is moderate at this load, movement complexity is advanced (clean and jerk), and most athletes finish between 3–8 minutes, with elites far faster. No special modifiers apply. These factors combine to a solid Hard rating, consistent with benchmark expectations.
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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.
Scaling suggestions available
