| Endurance | 7/10 | Three rounds for max reps, each round consisting of five 1-minute stations (Squat Cleans 155lb, Shuttle Sprints, Deadlifts 245lb, Burpees, Jerks 155lb) with 1 minute rest between rounds (total 17 mins work out of 20). This tests capacity across varied heavy lifts, sprints, and calisthenics in an interval format. |
| Stamina | 8/10 | Sustaining max reps for 1 minute across heavy squat cleans, shuttle sprints, very heavy deadlifts, burpees, and heavy jerks, for 3 full cycles, is very demanding on specific muscular endurance for each and the ability to recover and repeat high-power efforts. |
| Strength | 8/10 | Squat cleans and jerks at 155/105 lbs, and deadlifts at 245/165 lbs, are heavy loads for max reps in 1 minute. This WOD tests the ability to express strength repeatedly in short bursts. |
| Flexibility | 5/10 | Requires mobility for squat cleans (front rack, squat), deadlifts (hamstrings), jerks (overhead), and burpees. Agility for shuttles. |
| Power | 8/10 | All stations (except perhaps pure burpee volume) demand high power output to maximize reps/distance in the 1-minute window. Cleans, jerks, deadlifts, sprints, and explosive burpees are all power-centric. |
| Speed | 7/10 | High turnover of reps/distance within each 1-minute window is crucial for scoring well. Efficient transitions are not a factor due to programmed rest, but maximizing work in the minute is. |