| Endurance | 8/10 | Five rounds for time of a 1000m row, 200m farmer carry (2x45/35lb DBs), 50m right-arm waiter walk (45/35lb DB), and 50m left-arm waiter walk. The long rows combined with significant loaded carries make this a very demanding test of cardiovascular and grip/core/shoulder endurance. |
| Stamina | 9/10 | Totaling 5km rowing, 1km farmer carry, and 500m total waiter walk (250m each arm). This will exhaust full-body rowing stamina, and severely tax grip, core, and shoulder stabilizing stamina from the prolonged, heavy carries. |
| Strength | 7/10 | Farmer carry with 2x45/35 lbs and waiter walk with a single 45/35 lb dumbbell are significant tests of carrying strength, grip strength, and unilateral shoulder/core stability, especially over these distances and for 5 rounds. Rowing involves leg drive strength. |
| Flexibility | 3/10 | Requires basic rowing mechanics. Maintaining good posture and shoulder stability during heavy carries. |
| Power | 4/10 | Rowing for speed involves power per stroke. The carries are more about sustained strength and stability rather than explosive power. |
| Speed | 4/10 | Maintaining a strong, consistent rowing pace and moving as quickly as possible on the heavy carries without compromising form or grip is crucial. Pacing for 5 long rounds is key. |