Large bodyweight volume and 80 burpees create sustained fatigue, but movements are basic-to-moderate skill and the only external load is a standard kettlebell swing. Most athletes will live in a steady, aerobic grind for 20–30 minutes. The lack of heavy loading and high-skill gymnastics keeps the overall challenge in the medium range.
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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.
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Chad is a massive, single-movement grind: 1,000 step-ups on a 20-inch box while wearing a 45/35 lb ruck. The movement is simple, but the sheer volume, unilateral fatigue, and long time domain (often 50–90+ minutes) drive difficulty. Load plus high reps create significant muscular endurance demands and mental toughness requirements, even for well-trained athletes.
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Fatal 40 is a massive chipper: 5.6 km of total running with 520 mixed reps across barbell, gymnastics, and odd-object work. Work density stays low because of the long duration, but complexity averages moderate with high-skill snatches and advanced elements like toes-to-bar and double-unders. Heavy loaded volume (200 reps) increases difficulty. Expect a grindy, endurance-first effort with serious grip and midline taxation.
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Huge volume (480 total reps) with 240 loaded reps (kettlebell swings and clusters) and long effort in the 30–40 minute window makes this a grind. Movement complexity averages moderate-high due to the cluster. Work density is modest per minute, but the heavy-volume modifier applies, pushing it into the Hard range for most athletes.
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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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Eva combines a long time domain with high volume pulling and swinging, plus 4 km of running. The 150 kettlebell swings and 150 pull-ups are extremely grip-taxing and accumulate fatigue fast, while the 5×800 m runs keep the heart rate high. Expect sustained effort with limited places to recover, demanding pacing, stamina, and durable hands/shoulders.
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Arnie is a long, unilateral grinder with 234 loaded reps using a heavy kettlebell (72/53 lb). Turkish get-ups and single-arm overhead squats are high-skill and demand shoulder stability, core control, and mobility, while 150 swings tax grip and posterior chain. Expect extended time under tension and accumulating fatigue. The combination of complex movements and long duration pushes this into the Hard range for most.
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A mostly bodyweight triplet with light kettlebell swings finishes in the 8–12 minute range for most. Density is moderate because 144 of 189 reps are bodyweight, while movement complexity averages out to moderate (burpee elevates it). The classic 21-15-9 structure slightly lowers difficulty (×0.95 modifier). Overall stress is high but not overwhelming, landing squarely in the Medium category.
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Using a 21-minute AMRAP, estimated 7 rounds yields ~294 weighted units (21 cals×0.5 + 21 KB×1.0 + 21 sit-ups×0.5 = 42 units/round) ÷ 21 min ≈ 14 units/min, mapping to 20 density points. Average movement complexity is ~26.7 (basic/moderate mix) and time domain scores 65. Base score ≈ 35.5. No modifiers apply. Overall: steady but manageable aerobic triplet.
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Five rounds with a full mile run each round plus 110 reps before every run creates an enormous aerobic and muscular endurance demand. The combo of 175 heavy-ish kettlebell swings, 150 push-ups, 125 pull-ups, 100 high box jumps, and 5 total miles is relentlessly taxing on grip, shoulders, and lungs. Expect prolonged effort, cumulative fatigue, and major pacing demands.
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High-volume barbell work at moderate-to-heavy loading under a vest, plus 100 box jumps and a 1.5-mile vest run, create sustained fatigue. Thrusters elevate skill demands and breathing rate, deadlifts and box jumps tax grip and legs, and the run compounds cardiovascular stress. Expect 40–55 minutes for most, with pacing and smart sets required to avoid blow-ups.
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