A 20-minute AMRAP with strict handstand push-ups, higher box jump heights, and pull-ups blends moderate work density with high-skill demands. The density stays modest for most athletes, but the strict pressing and grip endurance elevate complexity. Expect steady fatigue in shoulders and lats to be the limiter rather than breathing, placing this workout in the Medium range overall.
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Two simple movements with very high volume under a tight 15-minute cap. Completing 120 wall balls taxes leg/shoulder stamina and breathing, then 120 calories on the rower demands strong aerobic power and staying power. The prescribed weights and target heights amplify leg burn and heart rate. Managing pace, short rests, and late effort makes this a quarterfinal-level test for most athletes.
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Two 10‑minute AMRAPs separated by rest keep volume moderate, but the pairing of Echo Bike with elite‑skill handstand walking and high‑skill chest‑to‑wall HSPU raises the technical bar. Density is modest, yet complexity is high and total clock time is 25 minutes. The workout challenges aerobic control, shoulder stamina, and skill under fatigue—appropriately rated Hard for Rx athletes.
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Short time cap, advanced barbell skill under fatigue, and a very high box make this a powerful sprint with heavy demand on strength, power, and accuracy. The 185/135 lb snatch is near-threshold for many athletes, while 30-inch burpee box jump-overs force explosive hip extension and careful footwork. Limited volume but high intensity creates a brutal race against the clock.
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A heavy ascending barbell couplet with minimal rest. You’ll complete 63 squat cleans and 63 bar-facing burpees under a 20-minute cap, with two 1-minute breaks. Both movements are advanced and the loads jump from heavy to very heavy, forcing barbell cycling under fatigue and steady burpee pacing. The increasing weights elevate neuromuscular demand and time under tension.
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High-skill gymnastics under fatigue (strict then kipping HSPU), moderate-heavy dumbbells cycled quickly, and big sets of double-unders create high density. The 10-minute cap, including a mandatory 1-minute rest, forces near-sprint pacing with minimal breaks. Strong pressing stamina, shoulder endurance, and rope proficiency are required to finish on time.
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High skill triplet with advanced gymnastics under fatigue. The volume is substantial: 180 GHD sit-ups, 18 total 15-ft rope climbs, and 180 alternating pistols. The time cap forces sustained pacing with minimal rest while demanding midline endurance, hip/ankle mobility, and confident rope-climb technique. Most intermediate athletes will bump the cap without smart strategy or scaling.
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High-skill inverted pressing accumulates 60 total HSPU reps, including deficit and strict. Lunges with two 50/35 lb dumbbells progress to an overhead position, demanding midline stability and shoulder stamina. Fatigue compounds across modalities, and no monostructural relief exists. Athletes need solid upside-down capacity, overhead mobility, and lunge mechanics to finish under the 15-minute cap.
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High total volume with advanced skill demands: 128 wall balls, 64 shuttle lengths with constant turning, and 16 rope climbs under fatigue. The workload climbs to a peak and descends, pushing pacing, grip, and breathing. Most athletes battle the cap; top athletes sustain unbroken wall-balls, crisp transitions, and consistent rope climb cadence.
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Heavy single-arm loading at 70/50 lb, sustained overhead stability in walking lunges, and advanced jump-rope skill (crossovers) make this a high-skill, high-tension triplet. The 12-minute AMRAP encourages sustained output under fatigue. Most athletes will be limited either by shoulder stamina or rope skill, pushing it above classic benchmark difficulty.
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This is a very hard test combining heavy ascending deadlifts with advanced gymnastics under severe grip fatigue. Loads escalate into near-maximal territory for many athletes, while 15 bar muscle-ups demand high skill and pulling stamina. The 15-minute cap forces urgent pacing and minimal rest, punishing errors in strategy, mechanics, or grip management.
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Advanced gymnastics across all three movements with high midline demand and unilateral balance make this a high-skill, high-density triplet. The 30 total muscle-ups, combined with 90 pistols and 90 GHD sit-ups under a 15-minute cap, challenge grip, core endurance, and movement efficiency. Athletes must manage small sets and quick transitions to avoid failure on muscle-ups while maintaining consistent tempo on pistols and GHDs.
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