| Endurance | 7/10 | A chipper combining descending distance rows (500m down to 100m) with descending sets (5 down to 1) of a long, light barbell complex (42.5/30kg or ~94/66lb; DL, HPC, FS, PP, BS - 25 reps per complex). The rowing provides cardiovascular stimulus, while the high-rep complex tests muscular endurance. |
| Stamina | 8/10 | Performing 15 total long barbell complexes (each 25 reps, so 375 total barbell reps) with a light-moderate load, interspersed with rowing, will significantly tax full-body muscular endurance, particularly grip, legs, shoulders, and core stability. |
| Strength | 4/10 | The barbell load (~94/66 lb) is light to moderate, focusing on endurance of movement patterns rather than maximal strength. The challenge comes from the high volume of reps within each complex and across all sets. |
| Flexibility | 5/10 | Requires good mobility for all components of the complex (deadlifts, cleans, front squats, overhead presses, back squats) to maintain efficiency over many reps and sets. |
| Power | 4/10 | While cleans and presses are inherently powerful, the light load and high-rep nature of the complex shift the focus to speed of movement and cyclical endurance rather than maximal power generation per rep. Rowing has a power component. |
| Speed | 5/10 | Maintaining a good rowing pace and cycling quickly through the 25-rep barbell complex in each segment is key for a good time. Transition speed is also important. |