Intensity is the loudest, craziest, sweatiest person, right? The answer is simple, NO. Intensity is many things. It’s challenging yourself to get better, it’s being comfortable with being uncomfortable and most importantly, intensity equals results.


Intensity is measured by moving a large load over a long distance as quickly as we possibly can. Everyone’s load, distance and quickness varies. Your intensity is measured by the weight you can move over your distance and as quickly as you can.

Intensity VS Volume

Generally, shorter duration and heavier loads is intensity training and longer duration with lighter loads is volume training. It would best be described as Fran vs Murph. One is short with less reps and one is long with many reps. Intensity is driven up while doing Fran. You are going at it as hard as you can. Fran you have 2 movements with only 90 total reps and let’s be honest, we just want it to be over.

While Murph you are working on volume, you try and stay steady and controlled. This is because you know this is going to take time, you need to make sure you don’t burn yourself out on the run because you know you have 600 more reps to go.

Scaling Intensity

People think you must lift 400 lbs to be considered intense, but that’s not correct. Intensity is scaled by one’s owns ability. Everyone’s intensity is the same if you follow the guidelines to push yourself pass comfort. It’s finding the correct load or movement that increases our intensity.

Power + Intensity = Results

Power is the amount of work done over time. Intensity is the amount of force used over time. These together equal results. Results are faster WOD times, stronger lifts or getting that first pull up. We should be looking to decrease our times while increasing our weight or making our scaled movements harder. Because who doesn’t want that first pull up, push up or to increase our back squat?

How do you increase intensity? Instead of grabbing the KB or DB you feel comfortable with try grabbing the next size up. When scaling movements like pull ups or push-ups try making the option different then you normally do. Usually grab a band? Try negatives or jumping pull ups. Try adding in one or two regular push-ups to your knee push-ups a round. These options are only going to make you better. Try to shorten your breaks between reps, stay close to the bar. Keep all of your equipment close together so you don’t travel far from one piece to the next. Increase your weight and try to decrease your reps.

In short, the best way to increase your intensity is knowing your body and trying to take that next step forward.

When you come into the gym and see the metcon on the board, start to break down the WOD of what you can and can’t do prescribed. Think to yourself what’s going to put me on the floor after and what’s going to make me better.