| Endurance | 7/10 | A high-volume chipper using only an empty barbell (45/35 lb) for various squatting, pressing, and pulling movements, interspersed with 400m runs. While the load is minimal, the sheer number of reps (50 per movement type, e.g., 150 total squats) and runs creates a significant endurance challenge. |
| Stamina | 8/10 | Performing 50 reps each of Back Squats, Front Squats, Overhead Squats, Shoulder Presses, Push Presses, Push Jerks, Hang Power Cleans, and Hang Power Snatches with an empty bar, plus runs, will test muscular endurance in movement patterns rather than load tolerance. Shoulder and leg endurance will be particularly taxed. |
| Strength | 2/10 | Minimal strength demand due to the empty barbell. The focus is on perfect form, movement efficiency, and muscular endurance through extremely high repetitions. |
| Flexibility | 6/10 | Requires good mobility for all squat variations (especially OHS), all pressing variations (especially Push Jerk overhead), and both clean and snatch variations, even with an empty bar, to maintain technique for 50 reps each. |
| Power | 3/10 | While movements like cleans, snatches, and jerks are inherently powerful, the empty bar shifts the focus to speed of movement and cyclical endurance rather than maximal power generation. |
| Speed | 5/10 | Maintaining a good running pace and cycling very quickly through the empty barbell movements is key for a good time. Transition speed is also important. |