Endurance | 8/10 | For time (20-min cap): A long chipper with 50 OHS (95lb), 50 Burpees, 40 Lunges (95lb), 30 Burpees, 30 Cleans (95lb), 20 Burpees, 20 Pistols, 10 Bar Muscle-Ups. Tests broad GPP across lifting, calisthenics, and gymnastics with a significant burpee volume. |
Stamina | 9/10 | Massive volume: 100 total burpees, plus 50 OHS, 40 lunges, 30 cleans, 20 pistols, 10 BMUs (all barbell at 95/65lb). This will exhaust muscular stamina in every conceivable way – legs, shoulders, core, pulling, pushing, unilateral strength. |
Strength | 5/10 | Barbell movements (OHS, Lunges, Cleans) at 95/65 lbs are light-moderate, focusing on endurance. Pistols and Bar Muscle-Ups require good relative strength and skill. The challenge is volume and variety. |
Flexibility | 6/10 | Requires mobility for OHS, lunges, cleans (catch), pistols (hip/ankle), and BMUs (shoulder/wrist). Basic burpee mobility. |
Power | 6/10 | Cleans and BMUs are primary power movements. Burpees are explosive. OHS/Lunges can be dynamic. Maintaining power output through the long, varied chipper is key. |
Speed | 5/10 | Efficient transitions between movements and consistent cycling of reps are crucial. Pacing to avoid burnout on any single element, especially the 100 burpees, is important. |