Heavy, relative loads across three barbell lifts with 55 total reps per movement create significant strength-endurance demand. The bodyweight bench and 1.5x BW deadlift are limiting for many, while repeated cleans challenge power and grip. Transitions between three bars add fatigue and time pressure, pushing this well beyond classic couplets in difficulty.
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
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.
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.
Scaling suggestions available
While 185/135 is moderate-heavy for singles, performing 9 total reps EMOM with complex Olympic lifts creates compounding challenges. The combination of heavy front-rack position, technical demands of the jerk, and accumulating fatigue with no designated endpoint makes this brutal. Most athletes will struggle to maintain form and intensity beyond 10-15 minutes, with grip and shoulders becoming significant limiting factors.
Scaling suggestions available
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.
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.
Scaling suggestions available
This workout packs 410 total reps across five bodyweight movements with moderate skill variance and a long, grinding time domain. The randomized card order spikes heart rate and creates local muscle fatigue, especially in push-ups and box jumps. Expect 30–45+ minutes for most athletes, demanding steady pacing, high stamina, and mental resilience more than top-end strength or skill.
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.
Scaling suggestions available
A long 30-minute AMRAP with moderate-heavy deadlifts (5 reps at 275/185 lb) repeatedly taxes posterior chain and grip while accumulating high push-up volume and steady plyometrics. The duration elevates aerobic demand and muscular stamina, and form breakdown risk rises under fatigue. Simple movements, but the sustained load and time domain make it a grinder.
Scaling suggestions available
Mary pairs advanced gymnastics—handstand push-ups, single-leg squats, and pull-ups—for a long 20-minute window. The skills demand strong pressing strength, balance, and mobility while accumulating high total reps. Grip and midline fatigue build quickly, making pacing and strict movement standards challenging even for experienced athletes.
Scaling suggestions available
Thirty rounds pair moderate-high volume gymnastics and a heavy single power clean each round. Total work includes 150 wall balls, 90 HSPU, and 30 cleans at 225/155, demanding strength, stamina, and skill. Most athletes finish between 25–45 minutes, with the heavy barbell and advanced gymnastics elevating difficulty above classic benchmarks.
Scaling suggestions available
