| Endurance | 8/10 | An 800m run buy-in and cash-out, sandwiching 2 rounds of a demanding chipper: 50 burpees, 40 pull-ups, 30 pistols, 20 heavy kettlebell swings (1.5/1 pood). This is a significant test of endurance across running, high-volume calisthenics/gymnastics, and moderate-heavy KB work. |
| Stamina | 8/10 | Two rounds of 50 burpees, 40 pull-ups, 30 pistols, and 20 heavy KB swings (total 100 burpees, 80 pull-ups, 60 pistols, 40 KB swings) will severely tax full-body, pulling/grip, unilateral leg, and posterior chain/grip stamina, all framed by runs. |
| Strength | 5/10 | Kettlebell swings at 1.5/1 pood (53/35 lb) are a moderate-heavy load. Pistols require good unilateral leg strength. Pull-ups test relative pulling strength. Burpees are bodyweight. |
| Flexibility | 6/10 | Requires excellent hip, knee, and ankle mobility for pistols. Hip hinge for KB swings. Full range for pull-ups. Basic mobility for burpees and running. |
| Power | 6/10 | Kettlebell swings and burpees are explosive movements. Kipping pull-ups and dynamic pistols also utilize power. Maintaining power output through the 2-round chipper and after runs is key. |
| Speed | 5/10 | Maintaining a good running pace and cycling efficiently through the high-volume chipper elements is crucial. Proficiency in pistols is important for speed. |