- Workout Format:
- Monostructural (run, row, bike): difficulty primarily based on distance/time domain; benchmarks well-established (e.g., 5k run, 2k row)
- Couplets/Triplets: difficulty depends on load, skill, and volume
- Chippers/Pyramids: longer duration, high volume, often higher difficulty
- AMRAPs: difficulty varies widely; depends on movement mix, duration, and skill
- Max load: difficulty based on % of Rx
- Partner/Team: often increases volume but allows rest; difficulty depends on work/rest ratio
- Movement Types:
- High-skill gymnastics (muscle-ups, HSPU, pistols) → increase difficulty
- Heavy barbell/dumbbell loads → increase difficulty
- Simpler movements (air squats, sit-ups) → lower difficulty unless volume is extreme
- Volume:
- Total reps/time cap
- High volume (e.g., 150+ reps) → higher difficulty
- Load:
- Near maximal weights (e.g., 275lb+ cleans) → very high difficulty
- Complexity:
- Multiple high-skill elements combined → very high difficulty
- Simple couplets/triplets with light loads → lower difficulty
| Rating | Typical Features |
|---|---|
| Easy | Bodyweight only, low volume, no complex skills |
| Medium | Moderate volume, light-moderate loads, basic skills |
| Hard | High volume OR moderate skill/heavy load |
| Very Hard | Heavy loads + high skill + high volume |
| Extremely Hard | Maximal loads, multiple high-skill elements, or extreme volume |
- Concise summary of why the workout is challenging
- References:
- Load (e.g., "heavy dumbbells")
- Skill (e.g., "strict HSPU")
- Volume (e.g., "high volume GHD sit-ups")
- Format (e.g., "fast-paced 10-minute cap")
Example: "Strict HSPU, heavy dumbbells, and double-unders in a fast-paced 10-minute cap"