| Endurance | 6/10 | For time (7-min cap): 30 calorie row, 20 burpee box jump overs (24/20 in), 10 snatches (185/135 lb). This is a very fast, intense sprint testing rowing capacity, explosive plyometrics, and heavy lifting under extreme metabolic stress. (Note: This is very similar to QF 21.5 but with row instead of a different snatch volume). |
| Stamina | 7/10 | Cycling a hard row, high burpee box jump overs, and heavy snatches in a sprint format tests full-body stamina for rowing, explosive stamina for burpee box jumps, and strength-stamina for snatches (full body, grip). |
| Strength | 8/10 | Snatches at 185/135 lbs are a very heavy load for this context. Burpee box jump overs require significant leg strength/power. |
| Flexibility | 7/10 | Requires excellent full-body mobility for heavy snatches (overhead squat position, shoulder stability). Hip flexion for high box jump overs. Basic rowing mobility. |
| Power | 9/10 | The snatch is a primary Olympic lift demanding peak power. Burpee box jump overs are also highly explosive. Rowing for speed demands high power. This WOD is a major test of sustained power output. |
| Speed | 8/10 | This is a sprint. Fast rowing, quick burpee box jump overs, and efficient cycling of heavy snatches (touch-and-go if possible for elite) with minimal transition time are critical for a fast score within the tight cap. |