| Endurance | 7/10 | Four rounds for time (20-min cap) of a 400m run, 3 legless rope climbs, and 7 heavy squat snatches (185/130lb - note: description has 130/185, assuming 185 for men, 130 for women). This is an extremely demanding test of running endurance, high-skill/high-strength gymnastics, and very heavy Olympic lifting. |
| Stamina | 8/10 | Cycling runs, legless rope climbs (extreme upper body/grip stamina), and very heavy squat snatches for 4 rounds will exhaust specific muscular endurance capacities under high cardiovascular stress. |
| Strength | 9/10 | Legless rope climbs require exceptional upper body pulling strength and core control. Squat snatches at 185/130 lbs are a very heavy load for 7 reps per round. This WOD is exceptionally strength-dominant. |
| Flexibility | 8/10 | Requires excellent mobility for very heavy squat snatches (overhead squat position, shoulder stability, hip/ankle mobility). Hip/shoulder mobility for legless rope climbs. |
| Power | 9/10 | The squat snatch is a peak power movement. Legless rope climbs also require powerful pulls. Maintaining high power output for heavy lifts and difficult gymnastics after runs is critical. |
| Speed | 4/10 | Pacing the runs and managing the very technical and heavy lifts/gymnastics safely and efficiently is paramount. This is not about raw speed per element but sustained high-level effort. |