| Endurance | 9/10 | Seven rounds, each with a 400m run and high-volume bodyweight exercises (pull-ups, dips, crunches, burpees). Total running is 2.8km plus a large volume of calisthenics, making this a very high cardiovascular and endurance test. |
| Stamina | 9/10 | Very high total volume: 168 pull-ups, 168 dips, 238 crunches, and 63 burpees. This will exhaust upper body pulling and pushing stamina, core endurance, and full-body stamina for burpees, especially when combined with repeated runs. |
| Strength | 4/10 | Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight. |
| Flexibility | 2/10 | Requires basic mobility for running and standard calisthenics (pull-ups, dips, crunches, burpees). |
| Power | 4/10 | Burpees and kipping pull-ups/dips can have power components, but the WOD is more focused on sustained endurance and high-volume stamina. |
| Speed | 5/10 | Maintaining a strong running pace and efficiently cycling through the bodyweight movements is key, but overall endurance across 7 rounds is the primary factor. |