| Endurance | 8/10 | Three rounds, each for time, of a barbell complex (4 Jerks 185lb, 5 Front Squats 185lb, 6 Power Cleans 185lb) followed by high-volume bodyweight work (40 Pull-Ups, 50 Push-Ups, 60 Sit-Ups), with 3 minutes rest between rounds. This is an extremely demanding test of strength endurance, gymnastics endurance, and recovery between intense efforts. |
| Stamina | 9/10 | Each round involves a heavy barbell complex and then 150 bodyweight reps. Repeating this 3 times, even with rest, will exhaust lifting stamina (full body for complex), pulling stamina, pushing stamina, and core stamina to an extreme degree. |
| Strength | 8/10 | All barbell movements in the complex use a heavy 185/135 lb load. The high volume of pull-ups and push-ups tests relative strength endurance significantly. This WOD has a very strong strength component in each round. |
| Flexibility | 4/10 | Requires mobility for jerks (overhead), front squats (rack, depth), power cleans (catch), pull-ups, push-ups, and sit-ups. |
| Power | 7/10 | Jerks and power cleans are explosive movements. Kipping pull-ups utilize power. Maintaining power output for the heavy complex and then transitioning to high-volume bodyweight work for 3 full efforts is key. |
| Speed | 5/10 | Efficient cycling of the heavy barbell complex and fast execution of bodyweight movements within each round is crucial. Utilizing the 3-min rest effectively to recover for the next all-out effort is paramount. |