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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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.
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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.
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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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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.
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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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This is a high-volume, no-time-cap couplet with 84 thrusters and 84 bar-facing burpees. The load is moderate but relentlessly repeats, demanding sustained power output and conditioning. Movement complexity is basic, yet the total work and required intensity push most athletes into deep fatigue, with advanced athletes still needing deliberate pacing to avoid redlining.
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High total volume (330 reps) split evenly between burpees and kettlebell work drives systemic fatigue. Thrusters and sumo deadlift high-pulls add breathing-intensive complexity, while repeated burpee segments keep the heart rate elevated. The descending 10–1 ladder tempts big opening sets—athletes who mispace will slow dramatically. Most capable athletes land near 25–35 minutes; many will push close to the cap.
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High-volume triplet with 450 total reps at moderate loads and simple skills. Expect significant leg and shoulder fatigue from wall balls and box jumps, plus grip/hip endurance from swings. Most athletes finish in 20–40 minutes, demanding smart sets, steady breathing, and disciplined pacing. It’s not technically complex, but the sheer volume makes it punishing.
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A fast couplet with moderate barbell loading and high total volume (150 reps). The deadlift weight challenges posterior chain stamina while box jumps demand repeated explosive efforts. Movement skill is basic, but the density and the long central 21 round create a taxing mid-work effort. Most competent CrossFitters will finish between 8–15 minutes.
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Advanced gymnastics under high local fatigue. The 21-15-9 format hides 189 total pressing reps across handstand push-ups, ring dips, and push-ups. Expect major shoulder and triceps burnout, strict standards, and balance demands on the rings and upside-down. Smart set management is critical. Most athletes finish in 8–14 minutes; elite athletes can go sub-6 with minimal rest and tight positions.
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