| Endurance | 8/10 | Four 3-minute AMRAPs with only 3 minutes rest between, each involving OHS, burpees, and max calorie row, creates a very high-intensity interval demand, testing cardiovascular recovery and repeated power output. |
| Stamina | 7/10 | Cycling overhead squats (increasing weight) and over-the-rower burpees, then immediately transitioning to max effort rowing, tests muscular stamina in the legs, shoulders, and core under intense metabolic stress. |
| Strength | 7/10 | Overhead squats progress to a heavy load (155/105 lb), requiring significant strength and stability, especially when performed quickly within the AMRAP. |
| Flexibility | 6/10 | Excellent shoulder, thoracic, and hip mobility is crucial for efficient and safe overhead squats, especially as the weight increases. |
| Power | 9/10 | This WOD is a major test of power output: explosive OHS, fast burpees, and maximal effort rowing for calories. The score is total calories, directly reflecting power sustained. |
| Speed | 7/10 | Maximizing reps of OHS and burpees to get to the rower quickly, then rowing at a high stroke rate/power output, is essential in each 3-minute window. |