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.
Scaling suggestions available
This is Kalsu, a notoriously brutal workout. The combination of heavy thrusters (135/95) with forced-pace burpees creates a devastating fatigue cycle. The EMOM format prevents adequate recovery between burpee sets while thrusters must be completed in diminishing windows. Most athletes hit a severe wall around 60-70 reps, turning this into a 30-40 minute grind that tests both strength and mental fortitude.
Scaling suggestions available
While 185/135 is moderate-heavy for singles, performing 9 total reps EMOM with complex Olympic lifts creates compounding challenges. The combination of heavy front-rack position, technical demands of the jerk, and accumulating fatigue with no designated endpoint makes this brutal. Most athletes will struggle to maintain form and intensity beyond 10-15 minutes, with grip and shoulders becoming significant limiting factors.
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.
Scaling suggestions available
While the movements are simple bodyweight exercises, the EMOM format creates steady but manageable fatigue over 20 minutes. The 18 total reps per minute should take 30-35 seconds for average athletes, providing ~25 seconds rest between rounds. The movement sequence is logical (burpees → squats → sit-ups) without significant interference effects. Volume is moderate at 360 total reps.
Scaling suggestions available
While the individual elements (DB rows and push-ups) are manageable, the EMOM structure provides built-in rest periods making fatigue manageable. The progressive loading (30/40/45lb) is offset by decreasing reps (15/10/5), maintaining sustainability. The final 3-min AMRAP with lighter weight (30lb) allows for a challenging finish but isn't overwhelming since grip and pushing capacity aren't fully taxed from earlier portions.
Scaling suggestions available
Twenty minutes of alternating work with mandatory bar hangs adds continuous grip fatigue on top of moderate metabolic demand. Athletes complete around 50 thrusters and 50 burpees each while accumulating up to ~10 minutes of intermittent dead hangs. Loads are light-to-moderate and skills basic, but sustained output and grip endurance make it challenging for most.
Scaling suggestions available
Ghost blends moderate density with two advanced movements (double-under, burpee) and a long, interval-based time domain. Expect roughly 18 minutes of work within a 23-minute clock, with one-minute rests moderating fatigue. The skill demands and aerobic pacing make it challenging, yet the absence of heavy loading keeps overall difficulty in the medium range for most athletes.
Scaling suggestions available
A 39-minute EMOM with fixed calorie targets across row, ski, and bike demands sustained aerobic output with limited recovery. The technical skill is low, but the long duration, minimal rest, and requirement to maintain one target on three different modalities creates significant metabolic stress and pacing complexity, pushing most athletes into high, uncomfortable zones when set appropriately.
Scaling suggestions available
While both movements target pushing muscles, the EMOM format provides significant rest (40-45 seconds per minute) allowing good recovery. The bench press at 65% 1RM is moderate and sustainable, while hand release push-ups add volume without excessive fatigue. The alternating pattern prevents severe accumulation, making this challenging but manageable for average CrossFitters over 20 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
Heavy barbell across five demanding movements and 100 total loaded reps with mandatory on-the-minute burpees creates compounded fatigue and limited continuous work time. The thruster and overhead squat at 135/95 lb push strength, mobility, and barbell proficiency. Expect high breathing rate, braced positions under load, and significant pacing decisions to avoid redlining early.
Scaling suggestions available
