| Endurance | 7/10 | A 30-minute test with multiple work/rest intervals focusing on max reps/distance for burpee box jump-overs, shuttle runs, power cleans (155/105 lb), wall balls, and a single max unbroken pull-up attempt. Tests capacity across varied domains and ability to recover and hit different stimuli. |
| Stamina | 7/10 | Each work interval tests specific stamina: explosive (burpee box jumps), agility/anaerobic (shuttles), lifting (power cleans), conditioning (wall balls), and pulling (max pull-ups). Overall, it's a test of broad GPP stamina. |
| Strength | 6/10 | Power cleans at 155/105 lbs are a moderate-heavy load for max reps in 4 minutes. Max unbroken pull-ups test relative pulling strength. Wall balls have a minor strength component. |
| Flexibility | 3/10 | Requires mobility for power cleans (catch position), wall balls (squat), box jumps, and pull-ups. |
| Power | 7/10 | Burpee box jump-overs, shuttle runs (acceleration), power cleans, and wall balls are all power-demanding. The WOD tests the ability to generate power in different formats and time windows. |
| Speed | 6/10 | Maximizing reps/distance in each timed window requires high movement speed and minimal rest within the window. Efficient transitions are not a factor due to programmed rest. |