| Endurance | 9/10 | Five rounds for time of 22 heavy kettlebell swings (2/1.5 pood), 22 box jumps (24/20in), a 400m run, 22 burpees, and 22 wall ball shots (20/14lb). This is an extremely demanding high-volume WOD testing endurance across five distinct, challenging movements repeated five times. |
| Stamina | 9/10 | Totaling 110 heavy KB swings (70/53lb), 110 box jumps, 2km run, 110 burpees, and 110 wall balls. This will exhaust posterior chain/grip stamina (swings), leg explosive stamina (box jumps), full-body stamina (burpees), and leg/shoulder stamina (wall balls), all compounded by running. |
| Strength | 6/10 | Kettlebell swings at 2/1.5 pood are a heavy load. Wall balls are light-moderate. Box jumps and burpees test relative strength/power endurance. The challenge is maintaining strength output through extreme volume and fatigue. |
| Flexibility | 3/10 | Requires hip hinge for KB swings, hip flexion for box jumps, full squat for wall balls, and basic mobility for running/burpees. |
| Power | 7/10 | KB swings, box jumps, burpees, and wall balls are all power-generating movements. Maintaining high power output across all five movements for 5 rounds is a major test of power endurance. |
| Speed | 5/10 | Pacing is critical for this very long and high-volume WOD. Efficient transitions and consistent movement are far more important than maximal speed on any single element due to the extreme demands. |