| Endurance | 9/10 | Eight rounds for time of a 600m run, 11 weighted pull-ups (1.5/1 pood KB), 11 walking lunges (1.5/1 pood KB), and 11 thrusters (1.5/1 pood KB). This is an extremely demanding test of loaded cardiovascular endurance and strength endurance with a very heavy kettlebell (70/53 lb) used for all weighted movements. Total 4.8km run. |
| Stamina | 10/10 | Performing 88 total weighted pull-ups, 88 weighted lunges, and 88 thrusters, all with a 70/53 lb kettlebell, under fatigue from repeated 600m runs, will exhaust pulling/grip stamina, unilateral leg/core stamina (lunges), and leg/shoulder stamina (thrusters) to an absolute limit. |
| Strength | 9/10 | All weighted movements use a very heavy 70/53 lb kettlebell. Weighted pull-ups, weighted lunges, and KB thrusters at this load for 11 reps per round for 8 rounds is an exceptional test of functional strength and strength endurance under extreme duress. |
| Flexibility | 4/10 | Requires mobility for weighted pull-ups, lunges (hip flexors, balance with KB), and KB thrusters (front rack if held that way, squat, overhead). Basic running mobility. |
| Power | 7/10 | KB thrusters are an explosive movement. Weighted pull-ups (if kipped) and driving up from weighted lunges also utilize power. Maintaining power output with such a heavy KB across 8 rounds is critical. |
| Speed | 3/10 | Pacing is absolutely crucial for survival and completion. Efficient and safe movement with the heavy kettlebell is paramount. This is not about raw speed per element but sustained high-level effort under extreme load. |