| Endurance | 8/10 | Push-up buy-in/out, then 4 rounds of: 400m run, and a barbell complex (4 FS, 4 Burpees, 4 Thrusters, 4 Burpees, 4 PP, 4 Burpees, 4 PC, 4 Burpees - all at 115/85lb). The runs and high volume of burpees interspersed with barbell work make this very demanding on conditioning. |
| Stamina | 8/10 | Totaling 64 burpees per round (256 total) plus the barbell complex (16 lifts per round, 64 total) and push-up buy-in/out (88 total) will severely tax full-body stamina and specific lifting/pushing stamina. |
| Strength | 5/10 | Barbell movements (FS, Thrusters, PP, PC) at 115/85 lbs are moderate loads that test strength endurance when performed in a complex and interspersed with burpees and runs. |
| Flexibility | 4/10 | Requires mobility for front squats, thrusters (overhead), push presses (overhead), power cleans (catch), and burpees. Basic running/push-up mobility. |
| Power | 6/10 | Thrusters, push presses, power cleans, and burpees are all explosive movements. Maintaining power output through the complex and burpees after running is key. |
| Speed | 5/10 | Maintaining a good running pace and cycling efficiently through the barbell complex and burpees is crucial. Managing transitions between barbell movements and burpees is also important. |