| Endurance | 8/10 | Hero WOD. 4 rounds combining challenging overhead stability/endurance (100ft OH plate lunges 45/35lb), box jumps, wall balls, and HSPU. This creates a significant metabolic stress testing skill, strength, and conditioning. |
| Stamina | 8/10 | Totaling 400ft OH lunges, 120 box jumps, 80 wall balls, and 40 HSPU. This will severely tax shoulder/core/leg stamina (OH lunges), explosive leg stamina (box jumps), leg/shoulder stamina (wall balls), and pushing stamina (HSPU). |
| Strength | 7/10 | Overhead walking lunges with a 45/35 lb plate are challenging for stability and strength. Handstand Push-Ups require significant relative upper body pressing strength. Wall balls have a moderate strength component. |
| Flexibility | 6/10 | Overhead lunges demand excellent shoulder, thoracic, and hip mobility. Wall balls require full squat depth and overhead mobility. HSPU need good shoulder/wrist mobility. |
| Power | 6/10 | Box jumps and wall balls are primary power movements. Kipping HSPU utilize power. Maintaining power output through 4 rounds of varied work is tested. |
| Speed | 5/10 | Efficient movement on lunges, fast cycling of box jumps/wall balls, and proficient HSPU are key. Managing fatigue across all elements for 4 rounds is crucial. |