| Endurance | 7/10 | Four rounds of a kettlebell complex (GTOH, Front Squats, KB Push-Ups) with an optional 400m KB run. The complex itself is demanding, and the run (if included) significantly boosts the cardiovascular challenge. |
| Stamina | 8/10 | Cycling 19 reps each of KB GTOH, KB Front Squats, and KB Push-Ups (each hand on KB) with a 53/35 lb kettlebell for 4 rounds tests full-body muscular endurance, grip stamina, shoulder stability, and core strength. The 'no drop' rule adds to the stamina demand. |
| Strength | 6/10 | Kettlebell movements at 53/35 lbs are moderately heavy, especially for GTOH and front squats. KB push-ups add an unstable pushing strength challenge. The optional loaded run tests carrying strength. |
| Flexibility | 4/10 | Requires mobility for GTOH (overhead), front squats (rack position, squat depth), and KB push-ups (wrist/shoulder stability). |
| Power | 6/10 | KB Ground-to-Overheads are an explosive movement. Maintaining power through the complex, especially if the run is included, is key. |
| Speed | 4/10 | Efficient transitions between KB movements and maintaining a good pace on the optional run are important. Adhering to the 'no drop' rule often prioritizes control over speed. |