| Endurance | 6/10 | A 10-1 descending rep chipper where the athlete chooses one movement from three categories (Vertical Pull, Horizontal Press, Hinging Movement) with varying difficulties/loads. Metabolic demand will vary greatly based on choices, but the 55 reps per chosen movement will be taxing. |
| Stamina | 7/10 | Regardless of choices, performing 55 reps of a pull, a press, and a hinge will test specific muscular endurance in those patterns. Heavier/more complex choices will increase stamina demand significantly. |
| Strength | 8/10 | This WOD can be extremely strength-dominant if heavy options are chosen (e.g., BW Bench, 2xBW Deadlift, Pull-Ups). Lighter choices (e.g., Push-Ups, SDHP, FS at BW) make it more strength-endurance focused. The score is time, but choices dictate the strength challenge. |
| Flexibility | 5/10 | Mobility requirements vary with choices. Deadlifts/RDLs need hamstring/hip mobility. Bench/DB Press need shoulder mobility. Front Squats need good rack/squat mobility. Pull-ups/Inverted Rows need shoulder ROM. |
| Power | 6/10 | Choices like SDHP, Cleans (if FS is chosen and cleaned), or explosive presses can make this power-focused. Deadlifts can be powerful. The impact of power varies greatly with movement selection. |
| Speed | 5/10 | Efficient cycling of chosen movements is key. The "poison" is that harder/slower choices might be stronger for the athlete but lead to a slower time. Balancing strength with speed of execution is the challenge. |