| Endurance | 7/10 | Four rounds for time, each consisting of four 100m sprints interspersed with 10 reps of basic bodyweight movements (Burpees, Air Squats, Push-Ups, Sit-Ups). Total 1600m (1 mile) of sprinting in 100m bursts, plus 40 reps of each calisthenic. Tests repeated sprint ability and short-burst bodyweight endurance. |
| Stamina | 6/10 | The repeated 100m sprints test anaerobic leg stamina and recovery. 40 reps each of burpees, squats, push-ups, and sit-ups, broken into sets of 10, tests basic muscular endurance across these movements. |
| Strength | 1/10 | Minimal maximal strength required. Focus is on bodyweight movement efficiency and sprinting ability. |
| Flexibility | 2/10 | Requires basic mobility for sprinting, burpees, squats, push-ups, and sit-ups. |
| Power | 7/10 | Sprinting is a pure power output test. Burpees have an explosive component. The WOD tests the ability to generate high power repeatedly in short bursts. |
| Speed | 8/10 | Maximizing speed on each 100m sprint and cycling very quickly through the 10 reps of bodyweight movements with minimal transition time is critical for a good score. |