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.
Scaling suggestions available
Long duration with high-rep bodyweight movements and 2,400 meters of running total. Volume is 432 reps across squats, push-ups, and lunges, which taxes muscular endurance, especially push-ups, while the runs keep heart rate elevated. Basic skills but cumulative fatigue makes pacing crucial. Typical finish ranges 25–45 minutes for most athletes.
Scaling suggestions available
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.
Scaling suggestions available
Simple movements but high lower-body volume (350 total reps) with repeated jumping elements drive muscular fatigue and breathing. Skill is basic and there’s no external load, but five rounds compress rest and challenge pacing. Most intermediate athletes finish in 14–18 minutes; beginners may need closer to the cap, and elites can push near 12 minutes.
Scaling suggestions available
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.
Scaling suggestions available
Massive volume (600 total reps) with 300 burpees intertwined with 300 dumbbell reps at 50/35 lb drives long duration and cumulative fatigue. Movement variety taxes shoulders, hips, and midline, while man makers and strict presses significantly slow pace. Expect 50–90 minutes for most, demanding relentless pacing, grip/shoulder stamina, and high mental resilience.
Scaling suggestions available
Huge total volume across five dumbbell movements for seven rounds creates a long, grinding effort with significant cumulative fatigue. Movement complexity is moderate but includes unilateral overhead work, which taxes stability. Expect 60–90 minutes for most, with intense grip, midline, and shoulder endurance demands. Load is self-selected, but volume alone makes this extremely hard.
Scaling suggestions available
A short, fast couplet with 90 total reps. Density is moderate for a typical 4–7 minute finish, but complexity averages advanced (dumbbell snatch + over-dumbbell burpee) and the 5–12 minute time domain scores well. After the 21-15-9 modifier (×0.95), the computed score lands solidly in the Hard range—high breathing rate, notable grip fatigue, yet broadly accessible.
Scaling suggestions available
Mary pairs advanced gymnastics—handstand push-ups, single-leg squats, and pull-ups—for a long 20-minute window. The skills demand strong pressing strength, balance, and mobility while accumulating high total reps. Grip and midline fatigue build quickly, making pacing and strict movement standards challenging even for experienced athletes.
Scaling suggestions available
Three fast rounds blend bodyweight burpees with moderate-to-heavy dumbbell work. Movement complexity averages high (burpee, DB snatch, and DB thruster), while the intended 8–12 minute finish window keeps intensity elevated. Work density is moderate for the time domain, but the combination of hinging and pressing under fatigue drives a sustained, challenging pace characteristic of a hard benchmark.
Scaling suggestions available
High total volume (300 reps) with moderate barbell loading, two pull-up sets, and significant midline demand makes this a sustained grind. No elite skills, but grip, posterior chain, and shoulder stamina are heavily taxed. Most athletes finish between 20–35 minutes, requiring careful pacing and partitioning without long rest, placing it squarely in the Hard category.
Scaling suggestions available
Seven rounds stack up significant aerobic work and high-rep gymnastics. Expect 2.8 km of running plus 147 lunges, 105 pull-ups, and 63 burpees. The volume is the limiter, especially grip and pulling endurance. While movements are basic, the duration is long and cumulative fatigue is severe, pushing this into a very hard effort for most.
Scaling suggestions available
