| Endurance | 9/10 | Three rounds, each with an 800m run, followed by a high-volume, high-skill gymnastics triplet (muscle-ups, burpee pull-ups, pull-ups), all while wearing a 20/14 lb weight vest. This is an extreme test of loaded cardiovascular endurance and advanced gymnastics capacity. |
| Stamina | 10/10 | Very high total volume of vested gymnastics: 27 muscle-ups, 45 burpee pull-ups, and 63 pull-ups. This will exhaust upper body pulling and pushing stamina, grip, and full-body (burpee component) stamina to an incredible degree, especially under load and fatigue from running. |
| Strength | 8/10 | Muscle-ups require significant relative strength, made exceptionally harder by the vest. Burpee pull-ups and regular pull-ups with a vest are also major tests of loaded pulling strength. This WOD is very demanding on strength endurance under load. |
| Flexibility | 5/10 | Excellent shoulder and wrist mobility for muscle-ups. Basic mobility for pull-ups and burpees, potentially made more challenging by the vest. |
| Power | 6/10 | Muscle-ups and burpee pull-ups are explosive movements, amplified by the vest. Maintaining power output for high-skill gymnastics under extreme load and fatigue is critical. |
| Speed | 4/10 | Pacing the runs and managing the extremely demanding vested gymnastics safely and efficiently is paramount. This is not about raw speed but sustained high-level effort. |