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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Moderate barbell weight cycled repeatedly, simple bodyweight movements, and high total volume across 15 minutes of work make this a classic hard benchmark. The short 3-minute intervals push aggressive pacing, but sustaining 3–4 rounds per cycle taxes muscular stamina and conditioning. The key limiter is push-up endurance and clean cycling under fatigue rather than maximal strength.
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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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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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Christine blends a high-volume monostructural row with heavy-for-reps bodyweight deadlifts and fast box jumps. Skill demand is moderate, but the bodyweight barbell significantly taxes grip and posterior chain. Most trained athletes finish between 9–14 minutes, creating sustained fatigue and elevated heart rate without complex skills—solidly in the Hard range by density, complexity, and time domain.
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Jackie blends a substantial 1000m row with high-rep, light thrusters and a moderate set of pull-ups. Movement complexity is basic, loading is light, but the volume and grip demand are significant. Most athletes finish between 7–12 minutes. The challenge is sustaining pace and managing grip while minimizing breaks—demanding but accessible for a wide range of fitness levels.
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Twenty minutes of cyclical work with moderate loading and simple movements creates sustained fatigue. The barbell push press encourages fast cycling, kettlebell swings tax hips/grip, and box jumps drive heart rate. Skill requirements are low, but cumulative volume (300+ reps for many) and pacing demands elevate difficulty.
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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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Kelly demands aerobic capacity and muscular stamina across five long rounds. The combined 2,000 meters of running with 150 box jumps and 150 wall balls drives a high heart rate while accumulating significant leg and shoulder fatigue. Movements are simple, but volume and duration (often 25–45 minutes) tax pacing discipline, bracing, and footwork. Sloppy mechanics magnify fatigue.
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