| Endurance | 8/10 | A long workout sandwiching a 1-mile run between two rounds of a circuit (400m run, 25 KB swings 53lb, 25 burpees, 25 air squats, 25 single-arm KB push press 53lb), all bookended by 400m runs. Total ~2.5 miles running plus significant calisthenics/KB work. Tests endurance across multiple efforts. |
| Stamina | 8/10 | High volume of KB swings (50 total), burpees (50), air squats (50), and single-arm KB push presses (50 total), all compounded by nearly 2.5 miles of running, will severely tax posterior chain/grip, full-body, leg, and unilateral shoulder stamina. |
| Strength | 5/10 | Kettlebell swings and single-arm push presses at 1.5/1 pood (53/35 lb) are moderate loads that test strength endurance. Burpees and squats are bodyweight. |
| Flexibility | 3/10 | Requires hip hinge for KB swings, overhead mobility for push press, and basic mobility for burpees, squats, and running. |
| Power | 6/10 | KB swings and burpees are explosive movements. Single-arm KB push press also has a power component. Maintaining power output through the varied elements and after runs is key. |
| Speed | 5/10 | Maintaining a good running pace across all segments and cycling efficiently through the KB and bodyweight movements is crucial. Pacing for the overall long duration is important. |