| Endurance | 7/10 | Three rounds of five 1-minute max rep stations (Deadlifts 60kg, Hang Power Cleans 60kg, Push Presses 60kg, Front Squats 60kg, Calorie Row), with 1 min rest after the 5 stations, followed by a 5-minute AMRAP of Muscle-Ups in the remaining time (total 21 mins). This tests capacity across varied lifts and rowing, then high-skill gymnastics under fatigue. |
| Stamina | 8/10 | Sustaining max reps for 1 minute across four different barbell lifts (all at 60/40kg or ~132/88lb) and rowing, for 3 full cycles, is very demanding on specific muscular endurance for each lift and full-body rowing stamina. The final MU AMRAP tests upper body stamina when highly fatigued. |
| Strength | 6/10 | Barbell loads (~132/88lb) are moderate, testing strength endurance in 1-minute bursts. Muscle-Ups require significant relative strength. The WOD tests the ability to express strength for reps under fatigue and time pressure. |
| Flexibility | 4/10 | Requires mobility for deadlifts, cleans, presses, front squats, rowing, and muscle-ups. |
| Power | 7/10 | Many stations involve power-based movements (cleans, presses, rowing). The WOD tests the ability to generate power repeatedly in short 1-minute bursts across different modalities, then sustain MU power. |
| Speed | 6/10 | Maximizing reps in each 1-minute window requires high movement speed and minimal rest within the minute. Efficient MUs in the final AMRAP. |