| Endurance | 9/10 | Completing 500 thrusters with an empty barbell (45/35 lb) for time. While the load is minimal, the sheer number of repetitions makes this an exceptionally brutal test of muscular endurance, cardiovascular fitness, and mental fortitude. This is a 'death by a thousand cuts' style WOD. |
| Stamina | 10/10 | Performing 500 thrusters, even with an empty bar, will exhaust leg and shoulder muscular endurance to an absolute extreme. Core stability will also be heavily taxed. This is a monumental stamina test. |
| Strength | 2/10 | Minimal strength demand due to the empty barbell. The focus is entirely on movement pattern endurance and the ability to resist fatigue through extremely high repetitions. |
| Flexibility | 3/10 | Requires good front rack, squat, and overhead mobility to maintain efficient thruster technique for 500 reps. |
| Power | 3/10 | While each thruster is an explosive movement, the empty bar shifts the focus to speed of movement and cyclical endurance rather than maximal power generation per rep. |
| Speed | 5/10 | Maintaining a consistent, fast cycling speed for 500 thrusters is the primary challenge. Strategic micro-breaks might be necessary, but minimizing total rest is key for a good time. |