Bert is a long, high-volume bodyweight chipper with six 400m runs interspersed between big sets of burpees, push-ups, lunges, and squats. While the movements are simple, the sheer volume, repeated interference of similar patterns, and duration (often 50–70 minutes for average athletes) create major muscular stamina and aerobic demands. Pacing, mental toughness, and strict movement standards make this a very challenging test.

• Chipper
• For Time
• Bodyweight

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.

• For Time
• EMOM
• Barbell Cycling
• Single Movement

Scaling suggestions available

This workout combines significant barbell cycling (115/75) with repeated burpee sets that prevent recovery. The complex Olympic lifts (snatch, jerk, clean) must be performed while fatigued, increasing technical demands. The burpees between each barbell movement create continuous metabolic stress, while the ascending complexity of lifts (thruster→snatch→jerk→clean→OHS) challenges technique as fatigue accumulates. Most athletes will require breaks and struggle with maintaining form.

• For Time
• Chipper
• Barbell Cycling

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Chad is a massive, single-movement grind: 1,000 step-ups on a 20-inch box while wearing a 45/35 lb ruck. The movement is simple, but the sheer volume, unilateral fatigue, and long time domain (often 50–90+ minutes) drive difficulty. Load plus high reps create significant muscular endurance demands and mental toughness requirements, even for well-trained athletes.

• For Time
• Single Movement
• Unilateral
• Odd Object

Scaling suggestions available

The high rep count (129 total reps) combined with the descending rep scheme (74-44-11) creates significant metabolic fatigue. Burpees at the start immediately tax the system, making the push-ups much harder. The continuous nature without built-in rest periods means athletes must self-pace carefully. While movements are basic, the volume and sequencing create a challenging metabolic workout that will take 12-18 minutes for average athletes.

• For Time
• Chipper
• Bodyweight
• Ladder

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Fatal 40 is a massive chipper: 5.6 km of total running with 520 mixed reps across barbell, gymnastics, and odd-object work. Work density stays low because of the long duration, but complexity averages moderate with high-skill snatches and advanced elements like toes-to-bar and double-unders. Heavy loaded volume (200 reps) increases difficulty. Expect a grindy, endurance-first effort with serious grip and midline taxation.

• Chipper
• For Time
• Grip Taxing
• Barbell Cycling
• Odd Object

Scaling suggestions available

Kelly demands aerobic capacity and muscular stamina across five long rounds. The combined 2,000 meters of running with 150 box jumps and 150 wall balls drives a high heart rate while accumulating significant leg and shoulder fatigue. Movements are simple, but volume and duration (often 25–45 minutes) tax pacing discipline, bracing, and footwork. Sloppy mechanics magnify fatigue.

• For Time
• Triplet

Scaling suggestions available

Low-complexity movements hide very high volume and long duration. You’ll cover 3.2 km of running and perform 588 total reps of calisthenics. Push-ups are the limiter for many, with sit-ups and squats taxing midline and lower body stamina. Expect sustained, steady pacing and significant muscular endurance demands over 40–60 minutes for most intermediate athletes.

• For Time
• Bodyweight

Scaling suggestions available

Whitten combines five movements for high total volume across five long rounds, plus 2,000 meters of running. The workout includes 440 weighted/bodyweight reps with significant posterior chain and shoulder cycling. Most athletes will work 40–60 minutes, demanding aerobic endurance, muscular stamina, and mental grit with minimal opportunities for rest. Movement complexity is moderate but sustained output is brutally high.

• For Time

Scaling suggestions available

While using only bodyweight movements, the high volume (150 reps each) and descending rep scheme creates significant fatigue accumulation. The combination of burpees affecting push-ups, push-ups impacting burpee performance, and continuous nature without built-in rest makes this more challenging than it appears. Average athletes will need to break sets frequently, especially in the 50/40 rounds, with workout times around 25-35 minutes.

• For Time
• Chipper
• Ladder
• Bodyweight

Scaling suggestions available

This workout combines extreme lower body volume (620 total lunges) with 100 burpees interspersed throughout. The ascending rep scheme means fatigue compounds significantly, with the largest sets coming when most tired. The burpees after each lunge set prevent any meaningful recovery. Most athletes will struggle with leg endurance and breathing, likely taking 25-35 minutes with multiple breaks required.

• For Time
• Chipper
• Ladder
• Bodyweight
• Couplet

Scaling suggestions available

Low skill but high volume and forced interruptions make this deceptively tough. The 200-meter runs every two minutes cap your burpee work time and keep the heart rate high. Expect 15–30 minutes for most, with advanced athletes closer to the mid-teens. The constant transitions demand pacing, aerobic capacity, and durable burpee mechanics to avoid redlining early.

• For Time
• Bodyweight
• Couplet

Scaling suggestions available