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.
Scaling suggestions available
Large bodyweight volume and 80 burpees create sustained fatigue, but movements are basic-to-moderate skill and the only external load is a standard kettlebell swing. Most athletes will live in a steady, aerobic grind for 20–30 minutes. The lack of heavy loading and high-skill gymnastics keeps the overall challenge in the medium range.
Scaling suggestions available
Cindy is a 20-minute bodyweight triplet with simple movements but relentless pacing. Using the framework: low load density, moderate movement complexity (pull-ups), and a 20-minute time domain yield a medium score (~43). The limiter is muscular stamina and aerobic steadiness rather than max strength or high skill. Managing push-up fatigue is typically the bottleneck.
Scaling suggestions available
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.
Scaling suggestions available
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.
Scaling suggestions available
Total volume is 420 reps (210 push-ups, 210 sit-ups). Using the framework: Density = (420 × 0.5) ÷ 35 min ≈ 6 units/min → 20 pts. Movement Complexity averages 20 (basic). Time Domain (30+ min typical for many) = 75 pts. Base Score = (0.4×20) + (0.3×20) + (0.3×75) = 36.5. Ascending/descending ladder modifier ×1.2 → 43.8. Final rating: Medium.
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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.
Scaling suggestions available
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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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
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.
Scaling suggestions available
