| Endurance | 7/10 | Seven rounds, each with a 300m jog, light unilateral dumbbell thrusters, and strict pull-ups, followed by a 3-minute rest, all with a light (14/10 lb) weight vest. The interval format with loaded jogging and moderate-rep exercises tests cardiovascular recovery and sustained effort. |
| Stamina | 6/10 | Cycling 10 left-arm and 10 right-arm DB thrusters (30/20 lb) plus 7 strict pull-ups for 7 rounds, all vested, tests unilateral strength-stamina (shoulders, legs for thrusters) and strict pulling stamina. The light vest adds a small constant load. |
| Strength | 4/10 | Strict pull-ups require good relative pulling strength, slightly amplified by the light vest. DB thrusters at 30/20 lbs are light, focusing on endurance with the vest. |
| Flexibility | 3/10 | Requires mobility for thrusters (front rack, squat, overhead) and full range for strict pull-ups. Basic jogging mobility. |
| Power | 3/10 | DB thrusters have an explosive component, but the load is light. Focus is more on controlled movement and endurance with the vest. |
| Speed | 4/10 | Maintaining a consistent jogging pace and cycling efficiently through thrusters and pull-ups within each work interval is key. Utilizing the rest effectively is also important. |