High-volume bodyweight work (approx. 650 total reps) with compounding fatigue across push-ups, core, and legs. No external load or advanced skills, but the duration typically runs 25–45 minutes for most athletes. The challenge is sustained pacing, muscular endurance, and maintaining movement standards under fatigue.
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DT is a barbell-only triplet totaling 135 reps at a heavy 155/105 lb. Work density is moderate, but movement complexity is advanced due to cycling hang cleans and jerks. Most finish in 7–12 minutes, with grip and barbell stamina as primary limiters. The load, cycle speed, and time domain create significant stress without extreme volume, placing it firmly in the Hard tier.
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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.
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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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Fran blends high-cycling thrusters at a moderate load with bodyweight pull-ups, creating solid work density. Complexity averages a high-skill thruster (80) and a moderate pull-up (40) to ~60. Typical finish times sit in the 5–8 minute range (5–12 min domain). With the 21-15-9 descending rep modifier (×0.95), the overall mapping lands squarely in the Hard category, consistent with benchmark calibrations.
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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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Simple movements but massive volume: 700 total reps across pull, push, midline, and squat patterns. The 3-minute rests limit redline but don’t prevent cumulative local fatigue, especially on pull-ups and push-ups. Long 30–45 minute duration and grip/pushing endurance elevate difficulty well beyond a typical medium bodyweight workout, demanding disciplined pacing and sustainable sets.
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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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Grace is a fast barbell sprint: 30 clean-and-jerks at 135/95 lb. Work density is moderate at this load, movement complexity is advanced (clean and jerk), and most athletes finish between 3–8 minutes, with elites far faster. No special modifiers apply. These factors combine to a solid Hard rating, consistent with benchmark expectations.
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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.
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Donny is a heavy barbell-and-burpee couplet with 180 total reps and 90 deadlifts at 225/155 lb. It blends posterior-chain stamina with high heart rate from burpees. Most athletes will work 12–20 minutes, with grip and back fatigue limiting speed. The repeated 9s in the center punish pacing errors, making consistent sets and smart breaks essential.
Scaling suggestions available
