| Endurance | 9/10 | An 800m run with a 25/15lb plate buy-in and cash-out, sandwiching 14 rounds of: 5 strict pull-ups, 4 burpee box jumps (24/20in), and 3 heavy cleans (185/135lb). The loaded runs and very high number of rounds make this an extreme endurance and strength endurance test. |
| Stamina | 10/10 | The loaded runs are a major stamina test. Then, 14 rounds of 5 strict pull-ups (70 total), 4 burpee box jumps (56 total), and 3 heavy cleans (42 total at 185lb) will exhaust strict pulling stamina, explosive full-body stamina, and heavy lifting stamina to an incredible degree. |
| Strength | 8/10 | Strict pull-ups require good relative pulling strength. Cleans at 185/135 lbs are a heavy load for 3 reps per round for 14 rounds. The loaded plate run also has a strength endurance component. This WOD is very strength-dominant within the rounds. |
| Flexibility | 4/10 | Requires full range for strict pull-ups. Mobility for heavy cleans (front rack, squat if caught low). Hip flexion for box jumps. Basic running mobility, challenged by plate. |
| Power | 6/10 | Cleans are a primary power movement. Burpee box jumps are explosive. Maintaining power for cleans and jumps through 14 rounds after a loaded run is critical. |
| Speed | 3/10 | Pacing the loaded runs is crucial. Then, efficient and safe cycling of strict pull-ups, burpee box jumps, and heavy cleans for 14 rounds is paramount. This is about sustained high-level effort, not raw speed per element. |