While this pyramid structure creates a decent amount of volume (110 total reps), all movements are basic bodyweight exercises with natural built-in rest during transitions. The 1-10-1 rep scheme prevents significant fatigue accumulation, and no single movement interferes with performance of others. Most athletes will complete this in 4-6 minutes at a sustainable pace.
Scaling suggestions available
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
This workout consists of basic bodyweight movements at moderate rep schemes. While 5 rounds creates some volume, the movements don't significantly interfere with each other, and natural breaks occur during transitions. The average CrossFitter can maintain a steady pace throughout, likely completing in 8-12 minutes. No complex skills or heavy loads means minimal scaling needed.
Scaling suggestions available
While this is a for-time workout with no built-in rest, the very light dumbbell load (10 lb) and basic movements make it accessible. The descending rep scheme (15-10-5) provides natural relief as fatigue builds. Total volume is moderate (30 reps each), and movement interference is minimal since all are lower body/full body without grip demands. Most athletes will complete this in 3-5 minutes.
Scaling suggestions available
This EMOM format provides significant built-in rest (50+ seconds) after very low-volume bodyweight movements. 3 push-ups and 3 burpees take about 10 seconds for the average CrossFitter, leaving ample recovery time. While burpees are challenging, this minimal rep scheme prevents meaningful fatigue accumulation across the 15 minutes. The movements don't compound each other's difficulty.
Scaling suggestions available
This 10-minute AMRAP uses only bodyweight movements with moderate rep schemes. The lunges and push-ups target different muscle groups, allowing natural recovery. The sit-ups provide a relative break. With 60 total reps per round, most athletes can maintain a steady pace without significant fatigue accumulation. The short time domain prevents excessive volume buildup.
Scaling suggestions available
This workout features very manageable volume (only 10 push-ups per round) with built-in rest periods that prevent significant fatigue accumulation. The 30-second planks serve as active recovery between push-up sets, and the 1-minute rest between rounds ensures full recovery. The total work time is low and movements are basic. Most athletes can maintain good form throughout.
Scaling suggestions available
This 10-minute AMRAP features basic bodyweight movements with moderate rep schemes (10 reps each) that don't significantly interfere with each other. The exercises can be performed quickly with minimal transition time, allowing natural micro-breaks between rounds. While continuous movement is required, none of the movements are particularly taxing in isolation or combination, and the short time domain prevents significant accumulation of fatigue.
Scaling suggestions available
This is a classic bodybuilding-style workout with no time pressure (NFT), allowing athletes to rest as needed between sets. The movements don't significantly interfere with each other, and isolation exercises like skull crushers and bicep curls are low-skill. While volume is moderate (50 reps per movement), the built-in rest and non-competing movement patterns make this manageable for most CrossFitters.
Scaling suggestions available
While 10 rounds creates moderate volume (500 jumping jacks, 50 burpees total), both movements are basic bodyweight exercises that don't create significant fatigue accumulation. The jumping jacks serve as active recovery between burpee sets, and 5 burpees per round is a very manageable volume. Most athletes will complete this in 8-12 minutes at a steady pace without needing to rest.
Scaling suggestions available
This workout is very accessible with simple bodyweight movements and a short time domain. The buy-in is minimal (25 jumping jacks, 3 burpees) and won't significantly impact performance. The 4-minute AMRAP portion uses basic movements (sit-ups, push-ups) at manageable rep schemes that allow quick transitions. Most athletes can maintain consistent output throughout without hitting serious fatigue barriers.
Scaling suggestions available
While the movements are fundamental CrossFit exercises, several factors make this approachable: 1) Very light loads on cleans (60/40 lb), 2) Team format allows significant rest between rounds, 3) Push-ups can be broken up during teammate's work, 4) Movements don't significantly interfere with each other, 5) Built-in rest after each round prevents fatigue accumulation.
Scaling suggestions available
