Endurance | 7/10 | AMRAP in 15 minutes with ascending reps (1, 2, 3, etc.) of heavy back squats (1.5x BW), moderate shoulder presses (0.75x BW), and heavy deadlifts (1.5x BW). This is a brutal test of strength endurance, with significant metabolic demand as reps per round increase. |
Stamina | 9/10 | The ascending rep scheme with three major, heavy lifts will severely tax full-body strength-stamina, particularly legs (BS, DL), posterior chain (DL), and shoulders/pushing muscles (SP). Grip for deadlifts will also be challenged. |
Strength | 10/10 | All lifts are at significant percentages of bodyweight (Back Squat & Deadlift at 1.5x BW, Shoulder Press at 0.75x BW). This WOD is an exceptional test of relative strength and the ability to maintain it for increasing reps. |
Flexibility | 4/10 | Requires full squat depth for back squats, shoulder mobility for press, and good hamstring/hip mobility for deadlifts, especially at these loads. |
Power | 5/10 | While primarily strength-focused, driving up from heavy squats/deadlifts and pressing overhead requires power. Maintaining this as reps increase is very challenging. |
Speed | 3/10 | Focus is on completing the heavy lifts with good form. Cycling speed will naturally be slow due to load. Minimizing rest to progress through rounds is key, but load management is paramount. |