| Endurance | 9/10 | Seven rounds for time of 7 reps each of 7 demanding movements: Handstand Push-Ups, Thrusters (135/95lb), Knees-to-Elbows, Deadlifts (245/165lb), Burpees, Kettlebell Swings (2/1.5 pood), Pull-Ups. This is an extremely demanding test of broad fitness, strength, skill, and endurance across high volume and variety. |
| Stamina | 9/10 | Totaling 49 reps of each of the 7 movements. This will exhaust pushing stamina (HSPU), leg/shoulder stamina (Thrusters), core/grip stamina (KTE), posterior chain/grip stamina (DLs, KB Swings), full-body stamina (Burpees), and pulling/grip stamina (Pull-Ups). |
| Strength | 8/10 | Thrusters at 135/95 lbs, Deadlifts at 245/165 lbs, and Kettlebell Swings at 2/1.5 pood (70/53lb) are all heavy loads for 7 reps per round for 7 rounds. HSPU, KTE, and Pull-Ups test significant relative strength. This WOD is very strength-dominant. |
| Flexibility | 5/10 | Requires mobility for HSPU, Thrusters (front rack, squat, overhead), KTE (hamstrings, shoulders), Deadlifts, KB Swings (hip hinge), and Pull-Ups. |
| Power | 7/10 | Thrusters, Deadlifts (if cycled fast), KB Swings, Burpees, and kipping gymnastics all have significant power components. Maintaining power across so many varied movements for 7 rounds is a major challenge. |
| Speed | 4/10 | Pacing is critical for this very long and demanding chipper-style WOD. Efficient transitions and consistent movement are far more important than maximal speed on any single element due to the volume, load, and variety. |