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.
Scaling suggestions available
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.
Scaling suggestions available
Heavy, relative loads across three barbell lifts with 55 total reps per movement create significant strength-endurance demand. The bodyweight bench and 1.5x BW deadlift are limiting for many, while repeated cleans challenge power and grip. Transitions between three bars add fatigue and time pressure, pushing this well beyond classic couplets in difficulty.
Scaling suggestions available
Heavy barbell triplet with 165 total reps under a tight 17-minute cap. The deadlift and bench press are near-strength loads for many athletes, while squat cleans demand repeated explosive pulls from the floor. Muscular stamina and barbell cycling under fatigue are critical. Movement complexity is moderate, but load and density make this feel like a strength-endurance sprint.
Scaling suggestions available
While this pyramid structure creates a decent amount of volume (110 total reps), all movements are basic bodyweight exercises with natural built-in rest during transitions. The 1-10-1 rep scheme prevents significant fatigue accumulation, and no single movement interferes with performance of others. Most athletes will complete this in 4-6 minutes at a sustainable pace.
Scaling suggestions available
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.
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
A 20-minute ascending ladder of pull-ups, push-ups, and air squats drives massive upper-body and leg volume with moderate movement complexity. The ladder format compounds fatigue, especially on push-ups and grip, forcing strategy and pacing. While fully bodyweight, the sustained density and growing sets elevate this beyond classic Cindy into a high-output muscular endurance test.
Scaling suggestions available
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.
Scaling suggestions available
While the total volume is substantial (330 reps), the descending rep scheme creates natural breaks and the movements don't significantly interfere with each other. Push-ups affect upper body, V-ups target core, and air squats hit legs, allowing partial recovery of each muscle group. The bodyweight-only nature and basic movement patterns make this accessible to most CrossFitters, though the continuous work will create moderate cardiovascular demand over ~12-15 minutes.
Scaling suggestions available
While using only bodyweight movements, the high volume (150 reps each) and descending rep scheme creates significant fatigue accumulation. The combination of burpees affecting push-ups, push-ups impacting burpee performance, and continuous nature without built-in rest makes this more challenging than it appears. Average athletes will need to break sets frequently, especially in the 50/40 rounds, with workout times around 25-35 minutes.
Scaling suggestions available
This workout combines extreme lower body volume (620 total lunges) with 100 burpees interspersed throughout. The ascending rep scheme means fatigue compounds significantly, with the largest sets coming when most tired. The burpees after each lunge set prevent any meaningful recovery. Most athletes will struggle with leg endurance and breathing, likely taking 25-35 minutes with multiple breaks required.
Scaling suggestions available
