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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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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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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The Bear Complex mixes heavy barbell cycling with unbroken sets that progressively increase in load. Density is moderate due to necessary rest and plate changes, but complexity and sustained tension are high. The 20–30 minute time domain, combined with accumulating fatigue in the legs, shoulders, and grip, creates a demanding strength-stamina challenge. Ascending weight further elevates difficulty.
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This workout blends one mile of broken running with 160 total reps of basic calisthenics. Movement complexity is low, but frequent transitions and accumulating push-up and burpee fatigue elevate the challenge. Most intermediate athletes finish in 14–20 minutes; beginners may need up to 25 minutes. No external loading or advanced skills keeps it below benchmark-hard, but pacing and stamina matter.
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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.
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Twenty minutes of continuous barbell cycling drives muscular stamina and aerobic demand. The load is light-moderate but repeated through five positions that stress posterior chain, front rack, and shoulder endurance. Movement complexity is moderate; volume can exceed 200 reps for capable athletes, making it a grinding, high-output effort rather than a sprint.
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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.
Scaling suggestions available
This chipper mixes 300 total reps with mostly bodyweight and light loading, producing relatively low work density but steady fatigue. Movement complexity averages moderate with a few advanced skills (double-unders, knees-to-elbows, burpees). The expected 20–30 minute time domain keeps heart rate elevated while requiring sustainable pacing. Overall, it challenges stamina and coordination without heavy strength demands, fitting a solid medium difficulty.
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Low work density with roughly 100 basic bodyweight reps plus a short 500 m row. Movement complexity is mostly basic (air squat, push-up, sit-up, row) with only one moderate-skill piece (pull-up). The time domain is short for most athletes and there’s no external loading. Overall this maps to an Easy score (~20) in the provided framework.
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.
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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
