Endurance | 6/10 | Accumulate 300 total reps for time, following a Tabata protocol (20s work/10s rest) rotating through Pull-Ups, Push-Ups, Sit-Ups, and Air Squats. This tests the ability to maintain consistent work output across four bodyweight movements until a high total rep count is achieved. |
Stamina | 7/10 | Each 20s work interval tests specific muscular endurance. Accumulating 300 reps across these four movements will significantly tax pulling, pushing, core, and leg stamina. The challenge is maintaining output as fatigue sets in across different muscle groups. |
Strength | 3/10 | Primarily a test of relative bodyweight strength endurance. No external load. |
Flexibility | 2/10 | Requires basic mobility for pull-ups, push-ups, sit-ups, and squats. |
Power | 3/10 | Kipping pull-ups can have a power component. Explosive push-ups or squats can be performed. However, the focus is on maximizing reps through sustained effort until 300 total are done. |
Speed | 6/10 | High turnover of reps within each 20-second window is crucial for accumulating 300 reps quickly. Efficient movement and minimizing rest during work periods are key. |