| Endurance | 8/10 | Eight separate Tabata intervals (20s work, 10s rest, 8 rounds each) covering Thrusters (95lb), Pull-Ups, Cleans (135lb), Ring Dips, Deadlifts (200lb), HSPU, KB Swings (1.5 pood), and Row (calories), with 1 min rest between Tabatas. This is a long (39 mins total) and comprehensive test of anaerobic capacity and recovery across a wide range of movements and loads. |
| Stamina | 8/10 | Each Tabata interval tests the ability to sustain high output and resist fatigue for a specific movement. Cumulatively, this tests broad muscular stamina across pushing, pulling, lifting, gymnastics, and rowing. |
| Strength | 6/10 | Loads are moderate to heavy for Tabata context (e.g., DL 200lb, Cleans 135lb, Thrusters 95lb). Gymnastics (Pull-Ups, Ring Dips, HSPU) test relative strength. The challenge is maintaining strength output in short, intense bursts repeatedly. |
| Flexibility | 4/10 | Requires mobility for a wide range of movements including thrusters, cleans, deadlifts, pull-ups, ring dips, HSPU, KB swings, and rowing. |
| Power | 7/10 | Tabata intervals demand high power output during the 20-second work periods to maximize reps/calories. Many of the chosen movements are inherently powerful. |
| Speed | 7/10 | High turnover of reps within each 20-second window is crucial for scoring well in each Tabata. Efficient transitions are not a factor due to programmed rest. |