| Endurance | 8/10 | A 24-minute AMRAP chipper with ascending reps across 7 movements: Muscle-Ups, KB Thrusters (53lb), Box Jumps, SDHP (53lb), Assault Bike Cals, Push-Ups, Sit-Ups. The long duration and variety of movements create a significant cardiovascular and muscular endurance challenge. |
| Stamina | 8/10 | Cycling through muscle-ups, KB thrusters, box jumps, SDHP, bike calories, push-ups, and sit-ups for 24 minutes will test broad muscular stamina across pulling, pushing, lifting, jumping, core, and cardio modalities. |
| Strength | 5/10 | Muscle-Ups require significant relative strength. KB Thrusters and SDHP at 53/35 lbs are moderate loads that test strength endurance. Push-ups and sit-ups test relative strength endurance. |
| Flexibility | 4/10 | Requires mobility for Muscle-Ups, KB Thrusters (squat, overhead), Box Jumps, SDHP (hip hinge), biking, push-ups, and sit-ups. |
| Power | 6/10 | Muscle-Ups, KB Thrusters, Box Jumps, SDHP, and Assault Bike all have significant power components. Maintaining power output across the ascending rep scheme and varied movements for 24 minutes is key. |
| Speed | 5/10 | Efficient transitions between the many movements and maintaining a consistent pace on the bike and high-rep exercises contribute to maximizing rounds. |