Arnie is a long, unilateral grinder with 234 loaded reps using a heavy kettlebell (72/53 lb). Turkish get-ups and single-arm overhead squats are high-skill and demand shoulder stability, core control, and mobility, while 150 swings tax grip and posterior chain. Expect extended time under tension and accumulating fatigue. The combination of complex movements and long duration pushes this into the Hard range for most.

• Chipper
• For Time
• Unilateral
• Odd Object
• Grip Taxing

Scaling suggestions available

This is a brutal combination of volume (420 total reps), skill requirements (pull-ups, toes-to-bar, overhead squats), and barbell cycling that creates compound fatigue. The movement sequence is particularly punishing - front-loaded leg work leads into grip-intensive movements, while shoulder-intensive exercises are scattered throughout. The 45-minute time cap indicates even experienced athletes will be pushed to complete this. Most CrossFitters will need to scale multiple movements.

• For Time
• Chipper
• Grip Taxing
• Barbell Cycling

Scaling suggestions available

This workout combines heavy barbell cycling (135/95) across multiple movements with high-skill elements (HSPU) and no built-in rest. The sequencing is particularly challenging - each barbell movement taxes the shoulders/core before hitting them again with burpees, push-ups, and HSPU. The 20-rep scheme and continuous format means significant fatigue accumulation throughout all muscle groups. Most average CrossFitters will need to break up sets significantly or scale weights.

• For Time
• Chipper
• Barbell Cycling

Scaling suggestions available

The combination of technical Olympic lifting (squat snatch) with high-skill gymnastics (chest-to-bar pull-ups) in a descending rep scheme creates significant challenges. While the weight is moderate (95/65), performing snatches under fatigue requires maintaining technique. The continuous nature of the couplet with no built-in rest periods means grip fatigue from pull-ups will impact snatch performance. Most average CrossFitters will need to break up both movements significantly.

• For Time
• Couplet
• Barbell Cycling

Scaling suggestions available

This workout combines extremely high volume (400 total reps) with progressively more technical barbell movements under fatigue. The deadlifts will create significant grip and posterior chain fatigue that compounds through each subsequent movement. As technique breaks down, the power snatches and overhead squats become increasingly challenging. Man makers at the end, while lower volume, hit already-fatigued muscle groups. Most athletes will take 35-45 minutes with multiple breaks required.

• For Time
• Chipper
• Barbell Cycling
• Grip Taxing

Scaling suggestions available

This is a brutal combination of volume, skill progression, and time pressure. The front squat/thruster couplet creates cumulative leg fatigue while the gymnastics movements escalate dramatically (T2B → C2B → BMU). The 1-minute rest isn't enough for full recovery. Following this with a max-load complex while fatigued makes even experienced athletes struggle. The BMU section alone will stop many CrossFitters.

• For Time
• Triplet
• Barbell Cycling
• For Load

Scaling suggestions available

The 10-minute AMRAP combines moderately heavy thrusters with two other demanding movements in a continuous format. While individual elements aren't extreme, the combination creates significant fatigue: thrusters tax the legs/shoulders, immediately flowing into explosive hip-dominant KB swings, then core/grip-intensive TTB. The short time domain encourages aggressive pacing, but the movement combination makes maintaining that pace very challenging.

• AMRAP
• Triplet

Scaling suggestions available

While 3 reps seems low, the combination of Squat Clean Thrusters at 155/105 with Bar Over Burpees creates significant challenge. The EMOM format provides only 60 seconds to complete both movements and recover. The thrusters are a complex, full-body movement at a moderately heavy weight, and immediately transitioning to burpees maintains elevated heart rate. By minute 6-8, fatigue accumulation will make both movements significantly more challenging.

• EMOM
• Couplet
• Barbell Cycling

Scaling suggestions available

This couplet combines two strict gymnastics movements in an inverse ladder format, creating significant muscle fatigue with no opportunity for recovery. The strict chest-to-bar pull-ups tax the lats and grip while strict HSPUs hit the shoulders and triceps. As one movement increases in volume, the other decreases, but the shoulders never get relief. Most CrossFitters will need to break these into singles early.

• For Time
• Couplet
• Ladder
• Bodyweight
• Grip Taxing

Scaling suggestions available

The combination of moderately heavy snatches (135/95) with muscle-ups creates a significant skill/strength barrier. While wall balls alone are manageable, they'll tax the legs and shoulders already fatigued from snatches. The 14-minute AMRAP format means continuous work with no built-in rest. Most athletes will need to break up the snatches and face significant fatigue on the wall balls, while the single muscle-up becomes increasingly challenging under fatigue.

• AMRAP
• Triplet

Scaling suggestions available

The 21-15-9 rep scheme provides natural breaks, and neither movement is extremely heavy or technically complex. The OHS weight is moderate and manageable for most CrossFitters. While hand release push-ups add volume to the pushing component, they're actually easier than regular push-ups due to the brief rest at the bottom. Most athletes will complete this in 5-8 minutes with some strategic breaks.

• For Time
• Couplet
• Ladder

Scaling suggestions available

While this workout involves technical Olympic lifting movements, the light loading (45/35lb) makes it primarily a skill practice session. The EMOM format provides adequate rest (~35 seconds) between rounds, preventing significant fatigue accumulation. The progression from deadlifts to full snatch builds proper movement patterns. The main challenge is maintaining form through technical movements for 20 minutes.

• EMOM
• Barbell Cycling
• Grip Taxing

Scaling suggestions available