| Endurance | 7/10 | A long, symmetrical ladder workout (5-10-15-10-5 rep scheme for each movement block) involving only strict, high-skill gymnastics: Strict HSPU, Pistols, Strict Pull-Ups. While not primarily cardiovascular, the sheer volume and demand on specific muscle groups will be metabolically taxing and require significant work capacity. |
| Stamina | 10/10 | Extreme gymnastics stamina required: 45 total strict HSPU, 90 total pistols, and 135 total strict pull-ups. This will exhaust strict pushing, unilateral leg, and strict pulling stamina to the absolute limit. |
| Strength | 9/10 | All movements demand very high levels of relative strength and control. Strict HSPU, Pistols, and Strict Pull-Ups are all advanced strength elements, tested at very high volume here. |
| Flexibility | 7/10 | Excellent shoulder/wrist mobility for strict HSPU. Exceptional hip, knee, and ankle mobility for pistols. Full range of motion for strict pull-ups. |
| Power | 1/10 | Movements are all strict, minimizing power contribution. The WOD emphasizes controlled strength and stamina through massive volume of difficult gymnastics. |
| Speed | 3/10 | Pacing and managing fatigue across three extremely demanding strict gymnastics movements is paramount. Focus is on completing reps with good form and avoiding failure, not raw speed. |