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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Ten rounds of heavy barbell cycling at 155/105 lb creates a high-volume grind that taxes grip, midline, and shoulders. The triplet is moderately technical with cleans and jerks but remains repeatable. Expect 20–35 minutes for most, with accumulating fatigue driving strategy. High loaded reps push muscular endurance more than pure cardiovascular capacity.
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Heavy DT is a high-load barbell-cycling benchmark with 135 total reps at near-advanced weights. Movement complexity is moderate, but the combination of heavy deadlifts, hang power cleans, and push jerks demands strong grip, midline, and shoulder endurance. Most athletes will need strategic breaks to manage fatigue, elevating the intensity and making it a very challenging, but short-to-mid duration test.
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Triple 3 is a long, monostructural grind with high volume and a technical jump rope element. Expect 45–60 minutes for most athletes, demanding sustained aerobic output, efficient rope skills, and disciplined pacing. There’s no heavy loading or complex gymnastics, but the sheer distance and continuous movement make it a serious endurance test with significant calf/shoulder fatigue and mental toughness requirements.
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While burpees and KB swings are both metabolically challenging, the 21-15-9 rep scheme provides natural break points and the total volume (45 reps each) is moderate. The 7-minute time cap creates urgency but is achievable. The movements don't significantly interfere with each other, and the KB weight (53/35lb) is standard. Most average CrossFitters can complete this as prescribed with some rest breaks.
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This workout combines two fundamental movements in a straightforward couplet format. While both rowing and burpees are metabolically challenging, the 500m row segments provide natural breaks between burpee sets. The total volume (1000m row, 50 burpees) is moderate, and most CrossFitters can complete this in 8-12 minutes. The movements don't significantly interfere with each other, allowing for consistent pacing throughout.
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This 12-minute AMRAP combines fundamental movements at moderate volumes with manageable loads. While the burpees and double-unders create some cardiovascular challenge, the rep scheme allows natural micro-breaks between movements. The 24/16kg kettlebell is moderate, and 5 pull-ups isn't enough to create significant grip fatigue. Most CrossFitters can maintain steady pacing throughout without hitting a severe limiting factor.
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Heavy, unilateral dumbbell work at 100/70 lb demands high strength, stability, and stamina. The volume (100 snatches plus 100 feet of overhead lunges) under a 10-minute cap forces near-threshold pacing. Technical shoulder stability and bracing under fatigue raise the skill requirement. Most intermediate athletes will flirt with the cap; advanced athletes finish with tight splits.
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Short, aggressive sprint with high heart rate from the bike, relentless pacing on burpee box jump-overs, and a heavy odd-object finish. The 150/100 lb sandbag demands explosive hip extension and strong bracing under fatigue. With a 6-minute cap, athletes must push near redline and manage minimal rest, elevating complexity and intensity.
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High skill strict handstand push-ups under fatigue (48 total) paired with 48 bar-facing burpees and 1,800 meters of running inside a tight 17-minute cap pushes capacity, pressing strength, and pacing. Most intermediate athletes will struggle with strict volume and transitions, while advanced athletes must manage small sets and steady runs to finish.
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A short, high-skill sprint with 30 ring muscle-ups under a tight 6-minute cap. Advanced gymnastics capacity, grip endurance, and shoulder stamina are required to avoid failed reps. The event punishes missed attempts and sloppy transitions, demanding efficient kipping power, stable receiving positions, and smart set management to prevent muscular failure in pulling and pressing.
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While 7 reps per round isn't high volume, the combination of 135/85lb thrusters with burpees creates significant fatigue with no built-in rest. The thruster weight is substantial enough that form will degrade as rounds progress, and burpees immediately after thrusters compounds leg fatigue. The 7-round format means sustained effort for 8-12 minutes with both cardiovascular and strength demands throughout.
Scaling suggestions available
