| Endurance | 8/10 | Five Tabata intervals (20s work, 10s rest, 8 rounds each) rotating through Wall Balls (20/14lb), Sumo Deadlift High-Pulls (75/55lb), Box Jumps (20in), Push-Presses (75/55lb), and Row (for calories). No programmed rest between exercises, making it a continuous 20-minute effort. This is a very demanding test of anaerobic capacity and cardiovascular endurance across varied movements. |
| Stamina | 8/10 | Each Tabata interval tests the ability to sustain high output for a specific movement. Cumulatively, with no rest between exercises, this severely tests broad muscular stamina across pushing, pulling, lifting, jumping, and rowing. |
| Strength | 3/10 | Loads are light (SDLHP & Push Press at 75/55lb, Wall Balls 20/14lb), focusing on output and stamina rather than maximal strength. Box jumps are bodyweight. Rowing involves leg drive. |
| Flexibility | 2/10 | Requires basic mobility for wall balls (squat), SDLHP (hip hinge), box jumps, push presses (overhead), and rowing. |
| Power | 7/10 | Tabata intervals demand high power output during the 20-second work periods to maximize reps/calories. Many of the chosen movements are power-based (Wall Ball, SDHP, Box Jump, Push Press, explosive rowing). |
| Speed | 7/10 | High turnover of reps/calories within each 20-second window is crucial for scoring well. The continuous nature with quick transitions between Tabata exercises adds to the challenge. |