| Endurance | 9/10 | Hero WOD. 5 rounds combining multiple very heavy lifts (DL @ 315, Clean @ 225, Thruster @ 155) with high-skill gymnastics (C2B, Muscle-Ups) and burpees. This is an extremely demanding test of strength, skill, and work capacity, creating immense metabolic stress. |
| Stamina | 9/10 | Cycling 6 heavy DLs, 6 Burpees, 5 heavy Cleans, 5 C2B, 4 heavy Thrusters, and 4 Muscle-Ups for 5 rounds will severely tax full-body strength-stamina for lifts, full-body conditioning (Burpees), and high-skill gymnastics stamina (C2B, MUs). |
| Strength | 10/10 | Deadlifts at 315/205 lbs, Cleans at 225/155 lbs, and Thrusters at 155/115 lbs are all very heavy to exceptionally heavy loads. Chest-to-Bar Pull-Ups and Muscle-Ups require high relative upper body strength. This WOD is a pinnacle of strength expression under fatigue. |
| Flexibility | 6/10 | Requires good mobility for heavy deadlifts, cleans (full squat, front rack), thrusters (front rack, full squat, overhead), C2B pull-ups (shoulder), and muscle-ups (shoulder/wrist). |
| Power | 9/10 | Cleans and Thrusters are primary power movements, especially at these loads. Muscle-Ups are highly explosive. Deadlifts, if performed with intent, also contribute. Maintaining power with very heavy loads and high skill gymnastics is critical. |
| Speed | 4/10 | Focus is on successful completion of very heavy lifts and high-skill gymnastics. Speed is secondary to maintaining form, safety, and avoiding failure. Consistent, controlled reps maximize performance. |