| Endurance | 7/10 | Five rounds for time, each consisting of a 100m sprint, 10 heavy squat clean thrusters (115/75 lb), 15 heavy kettlebell swings (2/1.5 pood), another 100m sprint, followed by 2 minutes of rest. This interval format tests anaerobic power, strength endurance, and recovery between intense efforts. |
| Stamina | 8/10 | Cycling 10 heavy squat clean thrusters (SCTs) and 15 heavy KB swings for 5 rounds, even with rest, demands significant full-body strength-stamina for SCTs (legs, back, shoulders, grip) and posterior chain/grip stamina for swings. The sprints add to anaerobic leg stamina demand. |
| Strength | 8/10 | Squat clean thrusters at 115/75 lbs and kettlebell swings at 2/1.5 pood (70/53 lb) are heavy loads for this rep scheme. This WOD is a significant test of strength and power applied repeatedly. |
| Flexibility | 5/10 | Requires good mobility for SCTs (full squat clean, front rack, thruster overhead) and hip hinge for heavy KB swings. Basic sprinting mechanics. |
| Power | 9/10 | Sprinting is pure power. SCTs and KB swings are highly explosive movements. The WOD is designed to test maximal power output in short bursts, repeated 5 times. |
| Speed | 8/10 | Maximizing speed on the 100m sprints and cycling quickly and powerfully through the heavy SCTs and KB swings is crucial. Utilizing the rest effectively to maintain high output is key. |