Individual Tests

Test 1 Aerobic Capacity

3 minute AMRAP:

250 meters/200 meters Run (On Self-Motorized Treadmill)

20/15 calorie SkiErg

AMRAP Double Unders In Remaining Time

1 min Rest 

3 minute AMRAP

250 meters/200 meters Run (On Self-Motorized Treadmill)

20/15 calorie SkiErg

AMRAP Double Unders In Remaining Time

1 min Rest

3 minute AMRAP:

250 meters/200 meters Run (On Self-Motorized Treadmill)

20/15 calorie SkiErg

AMRAP Double Unders In Remaining Time

1 min Rest

3 minute AMRAP:

250 meters/200 meters Run (On Self-Motorized Treadmill)

20/15 calorie SkiErg

AMRAP Double Unders In Remaining Time

1 min Rest 

3 minute AMRAP:

250 meters/200 meters Run (On Self-Motorized Treadmill)

20/15 calorie SkiErg

AMRAP Double Unders In Remaining Time

Score: Total Reps of Double Unders 

Test 1 Flow, Movement Standards, and Special Regulations

On the start signal athletes will have three minutes to complete as much work as possible. They will first mount the treadmill and run the designated distance for their gender. Upon the completion of their run, athletes will proceed to the Ski Erg and complete the designated number of calories. Athletes will then pick up their jump rope and perform as many double unders as possible in the remaining time. At the 3 minute mark, athletes will stop where they are and have a one minute rest period during which time they will reset themselves back at the start line to begin the cycle again. At the expiration of the one minute rest period, athletes will start a new 3 minute amrap, proceeding in the same format as the first amrap. Athletes will continue this cycle for 5 rounds of a 3 min amrap. The athletes’ score will be the total number of double unders completed across all 5 amraps.

Test 1 Movement Standards

For complete movement standards please see the entries titled “Running,” “Ski Erg,” and “Jump Rope – Double Under”  in the International Functional Fitness Federation’s Movement Standards Document located at https://functionalfitness.sport/sport/2019-movement-standards/ which requires the athlete to run and ski, the specified distance without assistance of others or other equipment and without interfering with others.

For Double Unders, the rope must pass under the athletes’ feet twice for every one jump.

Test 1 Special Regulations

  • Athletes may not touch the hand rails of the Self-Motorized Treadmill except when mounting and starting the treadmill or to gain balance if falling. If athletes attempt to continually grab the hand rails, they will be warned by their Technical Official and then assessed a 50 Double Under penalty for every subsequent offense.
  • Athletes may not leave the piece of equipment until the requisite meter/calorie count has been reached. This means you must stay on the treadmill, and remain standing on the skierg platform, until the work has been completed.
  • The rope must spin forward on double unders.
  • Jump Ropes will be provided for this test.

Test 2 Strength

Test 2 is a strength ladder with multiple rounds. Only the top times after each round will move on to the next round.

Round 1  

5 Overhead Squats at 80kg/55kg

4 Overhead Squats at 87.5kg/60kg

3 Overhead Squats at 95kg/65kg

Time Cap: 2 minutes 

Round 2 

The top ten times from Round 1 will move on to Round 2

4 Overhead Squats at 87.5kg/60kg

3 Overhead Squats at 95kg/65kg

2 Overhead Squats at  102.5kg/70kg

Time Cap: 2 minutes

Round 3 

The top five times from Round 2 will move on to Round 3

3 Overhead Squats at 95kg/65kg

2 Overhead Squats at 102.5kg/70kg

1 Overhead Squat at 110kg/75kg

Time Cap: 2 minutes 

Test 2 Flow, Movement Standards, and Special Regulations

On the start signal, the athlete will approach the first barbell and lift it to perform 5 overhead squats. After the 5th rep, the athlete will drop the bar in front of them, step over the bar to the next barbell and lift that bar to complete 4 overhead squats. The athlete will repeat this pattern one more time, moving on to the next bar for 3 overhead squats before dropping the final bar in front of them and traveling over it to run across the finish line and stop the time. The top ten times from the first round of this ladder will move on to round 2, which will flow in the same pattern but with heavier weights and a decreased rep scheme. The top five times from round 2 will move on to round 3, which will flow in the same pattern but again with heavier weights and a decreased rep scheme.

Test 2 Movement Standards

For complete movement standards please see “Overhead Squat” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Overhead Squat the athlete must hold the barbell overhead while descending to the bottom of the squat and back to full extension. The arms may bend during the squatting movement but the athlete may not use the head, any portion of the body other than the hands and arms or any other apparatus to support the weight at any time. Upon returning to the upright position, the arm(s) supporting the weight must be locked out to complete the repetition.

Test 2 Special Regulations

  • The athlete may get the bar to the overhead position in any manner of their choosing. For clarity, this means they may clean and jerk the barbell from either in front or behind the neck to the overhead position or snatch the barbell to the overhead position.
  • If you get a “no rep” for depth or failing to extend all the way at the top of the repetition in the middle of your set you may continue to perform Overhead Squats until you successfully complete the required number of repetitions.
  • A squat snatch can count as the first rep of the Overhead Squat as long as the depth and other requirements for the overhead squat are met.
  • The athlete may snatch balance the first repetition of the overhead squat.
  • The bar must be dropped in front of the athlete to count. If the athlete drops the bar behind them the repetition will not count.

Test 3 Bodyweight 

For time:

45 Handstand Push-ups

100 Air Squats

7 Rope Climb (4.5 meters)

30 Handstand Push-ups (20 cm/10 cm deficit)

7 Rope Climb (4.5 meters)

100 Air Squats

15 Handstand Push-ups (30 cm/20 cm deficit)

Time Cap: 20 minutes

Test 3 Flow

On the Start signal athletes will proceed to the wall for 45 handstand push-ups with no deficit. They will then proceed to the designated spot in their lane for 100 air squat before heading to the rope for 7 rope climbs. They will then return to their wall and perform 30 handstand push-ups with a slight deficit. They will then proceed back to their rope for 7 rope climbs before returning to their lane for 100 air squats, followed by a final set of 15 handstand push-ups with a larger deficit. Time will stop after the athlete crosses the finish line after the final handstand push-up repetition.

Test 3 Movement Standards:

For complete movement standards please see the entries for “Handstand Push-up” “Rope Climb” and “Squat” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Handstand Push-ups, the athlete must start in Full Extension and linear alignment of the elbows, shoulders, hips, knees and ankles and show this extension and alignment at the top of each repetition, with feet no wider than the designated perimeter. The head must make contact with the designated horizontal surface below the athlete at the bottom of the repetition.

For the Squat, the athlete must start and end each repetition with full extension of the lower body (hips and knees extended). At the bottom of the repetition the crease of the hip must descend past the top plane of the athletes’ knee.

For the Rope Climb, the athlete must touch the elevated target at the top of the rope with only one hand, and the athlete’s hands remain on the rope at least until athlete reaches a designated descent mark on the rope.

Test 3 Special Regulations

  • None at this Time

Test 4 Skill

For Time:

1 Left Arm Kettlebell Get Up (40kg/28kg)

1 Right Arm Kettlebell Get Up (40kg/28kg)

2 repetitions of the complex: [1 Bar Pull Over + 1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle-up]

3 meter handstand walk with a 360 degree pirouette (left) after the halfway point (Holding Object Between Ankles) 

3 meter handstand walk with a 360 degree pirouette (right) after the halfway point (Holding Object Between Ankles) 

2 Left Arm Kettlebell Get-Ups (40kg/28kg)

2 Right Arm Kettlebell Get-Ups (40kg/28kg)

4 repetitions of the complex: [1 Bar Pull Over + 1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle-up]

6 meter handstand walk with a 360 degree pirouette (left) after the halfway point (Holding Object Between Ankles)

6 meter handstand walk with a 360 degree pirouette (right) after the halfway point (Holding Object Between Ankles)

3 Left Arm Kettlebell Get-up 40kg/28kg

3 Right Arm Kettlebell Get-Up 40kg/28kg

6 repetitions of the complex: [1 Bar Pull Over + 1 Toes to Bar + 1 Chest to Bar + 1 Bar Muscle-up]

9 meter handstand walk with a 360 degree pirouette (left) after the halfway point (Holding Object Between Ankles)

9 meter handstand walk with a 360 degree pirouette (right) after the halfway point (Holding Object Between Ankles)

Time Cap: 10 minutes

Test 4 Flow

On the start signal the athlete will pick up their kettlebell, put it overhead with their left arm and perform a Kettlebell Get-Up with their left arm. When they return to standing, they will change hands and perform a Kettlebell Get-Up with the right arm. They will then proceed to the rig for 2 repetitions of the 4 move complex of 1 Pull-over, 1 Toes to Bar, 1 Chest to Bar, 1 Bar Muscle Up. These 4 movements must be performed without getting off the bar in order for the repetition to count. The athlete may dismount the bar after the Bar Muscle up before beginning the second repetition of the complex if they so choose. After completing 2 repetitions of the complex, the athlete will proceed to their lane for the handstand walk. With an object held between his or her feet, the athlete will start their handstand walk with their hands behind the start line. When the athlete passes the center line of the walk with both hands, without coming down from the handstand, the athlete will perform a full or 360 degree pirouette with the axis of the body rotating to the left (counter clockwise) and continue walking in the same direction they started until they cross the finish line with both hands. The athlete will then turn around and repeat the walk, pirouette this time with the body rotating to the right (clockwise), and then walk, back toward the direction they just came from. After the completion of this second handstand walk, the athlete will return to their kettlebell for 2 more rounds of this test, which will flow in the same way as the first round. However, the number of repetitions and distance for the handstand walk will increase each round.

Test 4 Movement Standards

For complete movement standards please see the entries for “Kettlebell Get-Up,” “Pull-over,” “Toes to Bar,” “Chest to Bar,” “Bar Muscle-up,” “Handstand Walk,”and “Handstand Pirouette” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Kettlebell Get-Up, the athlete will start standing with the Kettlebell locked out overhead and supported by one arm. They will then descend to the ground, keeping the kettlebell supported overhead by one arm the entire time. At the bottom of the repetition both of the athletes’ shoulder blades will touch the ground with the kettlebell locked out overhead and the legs extended. The athlete will keep the kettlebell locked out overhead as they return to a standing position to finish in control with the kettlebell locked out overhead.

For the Pull-over, the athlete will then perform a pull up motion to clear their chin above the horizontal plane of the pull up bar. The athlete must then elevate his or her bodyweight until reaching a position of support with shoulders above the bar, arms fully extended and vertical; however, to achieve the top of the repetition, the athlete must pull over the bar by leading with the feet until they clear the bar coming from the opposite side as the athlete’s chin, completing a 360-degree rotation of the body.

Standards that must be met:

  1. Full extension of the arms at the bottom of each repetition;
  2. Chin breaks the horizontal plane of the pullup bar at some point before the feet break the vertical plane above the pull up bar
  3. Full extension of the arms at the top of each repetition with a pause in support on the bar;
  4. The entire body passes over top of the bar during the movement with feet leading.

For the Toes to bar,

  • There must be full extension of the hips at the bottom of the repetition (heels break the vertical plane of the bar);
  • Feet touch the bar simultaneously within the width of the hands at the top of each repetition

For the Chest to bar and Bar Muscle-up, the athletes must start in a vertical hang on the bar. In the Chest to Bar Pull-up the chest must make contact with the bar at the top of the repetition. For the Bar Muscle-up the athlete must finish in a locked out front support on top of the pull-up bar with arms fully extended.

For the Handstand Walk, athletes’ hands must start behind the line and both hands must cross the finishing line and make contact with the ground beyond for the walk distance to be considered complete.

For the Handstand Pirouette, the athlete must rotate the required number of degrees while remaining balanced on their hands.

Test 4 Special Regulations

  • Athletes may use their other arm to assist themselves in getting the Kettlebell overhead for beginning of the Kettlebell Get-up or returning the kettlebell to the ground after a completed repetition. However, once the repetition is started and while it is in progress, the athlete may not use the other hand or any other body part or object other than the supporting arm to stabilize the kettlebell.
  • Athletes must bring the kettlebell below the hips to switch hands on the Kettlebell Get-ups.
  • For the bar complex, athletes must complete all 4 movements without getting off the bar for the repetition to count.
  • Athletes may dismount the bar after the Bar Muscle-up and before beginning the next repetition of the complex if desired, but they do not have to.
  • If an athlete gets a no rep on part of the bar complex they may repeat that movement and continue on with the complex without starting the entire complex over as long as they do not dismount the bar.
  • The object being held in the feet for the handstand walk will be similar to a “Yoga Block”
  • The hands must be completely behind the line (not touching it all) at the start of all handstand walks and completely beyond the line (not touching it at all) at the finish of all handstand walks.
  • The athlete cannot begin their pirouette until both hands have crossed the center line in their lane. Once both hands have crossed over the line the athlete may begin their pirouette.
  • Once athletes cross the center line in their lane they are to begin their pirouette. Athletes may not cross the center line and continue walking straight to the finish line and complete their pirouette at the end of the lane near the finish line. An athlete who is deemed to be purposefully attempting to make forward progress past the center line before initiating their pirouette will receive a no rep and will be required to start that handstand walk over.
  • The athlete must stay within their designated lane during the pirouette.
  • The athlete does not need to pause after their pirouette. They may continue their handstand walk without pause.
  • Each handstand walk to pirouette to handstand walk segment must be done unbroken with the object remaining in the feet the entire time.
  • The direction listed on the pirouette refers to the direction of rotation of the body and NOT the direction of any lateral movement that occurs during the pirouette. For example, a left turning pirouette could travel to the right of where the athlete initially kicked up as long the body is rotating to the left (counterclockwise).

Test 5. Mixed Modal

For time:

50/35 Bike Calories

50 Toes to Bar

(Athlete’s get to choose their order of the last 4 listed movements. Order will be pre-selected by the athlete before the workout and CANNOT change once the workout begins)

50 Alternating Pistols 

50 Single Arm Dumbbell Shoulder to Overhead (35kg/22.5kg)

50 Russian Kettlebell Swings (40kg/28kg)

50 Box Jump Overs (24”/20”) 

Time Cap: 20 minutes

Test 5 Flow

At start signal all athletes will proceed to their bike and complete the designated number of calories for their division. After the bike, they will proceed to the rig for 50 toes to bar. After completing the toes to bar, athletes have 50 repetitions of 4 different movements remaining. It will be the athlete’s choice in regards to the order they will complete the four movements. Athletes will declare their order before the beginning of the workout and their lane will be pre-set with the equipment arranged in the athletes’ selected order. The athlete may not change their order once the workout begins. The athlete must complete all 50 repetitions of one movement before moving on to the next movement. After completion of their final movement, athletes will cross the finish line and stop the time.

Test 5 Movement Standards

For complete movement standards please see the entries for “Bicycling” and “Toes to Bar” and “Shoulder to Overhead” and “Pistol” and “Russian Kettlebell Swing” and “Box Jump Over” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/ The following abbreviated standards are included for convenience

For Bicycling, the athlete must remain seated on the bike until the monitor reads the designated number of calories.

For Toes To Bar

  • There must be full extension of the hips at the bottom of the repetition (heels break the vertical plane of the bar);
  • Feet touch the bar simultaneously within the width of the hands at the top of each repetition

For Pistols the athlete must keep one foot elevated off the ground and in front of the athlete throughout the movement. The hands may be used to hold the non-supporting leg. The crease of the hips must descend past the knee at the bottom of the repetition. Before the non-supporting leg can be placed back on the ground, the supporting knee and hip must reach full extension. Athletes must alternate legs.

For the Shoulder to Overhead, a strict press, push press, push jerk, or split jerk may all be used. At the start of each repetition, some portion of the dumbbell must make contact with the shoulder. The athlete must finish the movement with the dumbbell locked out overhead and the elbows, hips and knees at full extension and the feet in line. Please see special regulations below about switching hands as this is a single arm movement.

For the Russian Kettlebell Swing

  • At the highest point of the swing, the bottom of the kettlebell clears the athlete’s shoulders while the arms are straight. The angle between the body and the arms must be greater than 90 degrees.
  • At the bottom of the repetition the bell of the kettlebell breaks the front plane of the athlete’s thighs.

For the Box Jump Over, the athlete must jump with both feet simultaneously to proceed over the box and complete the repetition by finishing on the other side. The athlete has two options for the Box Jump Over:

  1. The athlete may jump over the box by clearing the box completely without making any contact with the box prior to both feet landing on the other side. 
  2. The athlete may jump to land on top of the box and then step or jump off on the other side. If the athlete chooses this option, they must descend the box facing away from it. They may not turn in the air or turn on the box or descend laterally. The athlete’s back must remain facing the box during the descent.

Test 5 Special Regulations

  • Athletes will be required to select the order in which they wish to perform the final 4 movements during check in. This order cannot be changed one it is selected. Athletes’ lanes will be prearranged with their equipment in the order they select. Athletes will verify with their judge that the order is correct before the workout begins.
  • Athletes must alternate legs on each repetition on pistols
  • Athletes will use one dumbbell for the shoulder to overhead. Athletes may choose if and when they switch hands on this movement.
  • Athletes can only use one hand to bring the dumbbell to the shoulder for the shoulder to overhead movement and throughout the movement. If the athlete touches with dumbbell with the other hand for any reason then the dumbbell must go to the floor before resuming repetitions.
  • Athletes have two choices on how they can approach the box jump overs (clear the box completely or land on top first). Please read the above movement standards carefully to understand what is required with each style. Note that each style of box jump over requires the athlete to maintain the same direction of travel on take off and landing.

Test 6 Power

For Time:

20 Thrusters 67.5kg/45kg 

20 Calories Rowing

20 Bar Facing Burpees

Time Cap: 3 mins

Test 6 Flow

At the start signal the athlete will perform 20 Thrusters. Athletes will then head to their rower for 20 calories of rowing then return to their barbell for 20 bar facing burpees. Athletes will run across the finish line and stop their time.

Test 6 Movement Standards

For complete movement standards please see the entries for “Thruster” and “Target Facing Burpee” and “Rowing” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/

For Rowing the athlete must remain seated on the rower until the total number of calories is reached.

For the Thruster, the athlete must achieve full depth with the crease of the hip below the knee at the bottom of the repetition and full extension of arms, knees, and hips with the bar over the midline of the body at the top of the repetition.

For the Target Facing Burpee, the athletes’ chest must make contact with the ground while the athletes’ body is perpendicular to the object. The athlete must jump over the bar by initiating the jump with two feet simultaneously.

Test 6 Special Regulations

  • Athletes do not have to show full extension on the jump over the bar for the burpee.
  • Athletes must take off with two feet for the jump over the bar for the burpee but do not have to land with two feet.
  • Athletes may perform a squat clean to start the first thruster repetition.

Team Tests

Test 1 Aerobic Capacity

For Time:

Athlete 1: Run 2,000 meters

Athlete 1+2: Run 1,500 meters

Athlete 1+2+3: Run 1,000 meters

Athlete 1+2+3+4: Run 500 meters

NOTE: Athletes 3 and 4 will be wearing a 9kg weight vest regardless of gender.

Time Cap: 25 minutes

 

Test 1 Flow

The team will select the order they wish to run in. Athletes may go in any order. Athlete one will start on the go signal and run 2000m. When athlete 1 reaches the 2k mark, athlete 2 will join athlete one and together they will run an additional 1500m. At the 3500m mark athlete 3 will join and the trio will run an additional 1000m at the 4500m mark athlete 4 will join and the entire team will run the final 500 meters. All four athletes must cross the finish line together. Athletes 3 and 4 will wear a 9kg vest regardless of whether a male or female athlete is selected for this role.

Test 1 Movement Standards

For complete movement standards please see the entries titled “Running,” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/ which requires the athlete to run the specified distance without assistance of others or other equipment and without interfering with others.

Test 1 Special Regulations

  • Athletes may receive assistance from their own teammates (eg. holding hands while running), but not from outsiders or non-competitors.
  • The course will be clearly marked and explained to athletes during the athlete briefing.

Test 2 Strength

For Total Load:

Male: Two attempts to find a 5 rep max touch and go Squat Snatch

Female: Two attempts to find a 3 rep max Shoulder to Overhead

NOTE: Teams will select 1 male and 1 female athlete to perform this test. The athletes that do not perform test 2 will perform test 4. 

Test 2 Flow:

The male athlete from Team 1 will take their first attempt at a 5 rep max Squat Snatch. He will have a 40 second window in which to complete his attempt. There will be a 5 second transition between athletes. Then the male athlete from Team 2 will have a 40 second window to lift. This pattern will continue until all men have completed one attempt. After all men have had one attempt the male athlete from Team 1 will start their second attempt. The repetitions must be touch and go. After the male athletes complete both of their attempts, the female athletes will take their first attempt at a 3 rep max shoulder to overhead from the floor. The female athlete from team 1 will also have a 40 second window in which to lift. There will be a 5 second transition and then the female athlete from team 2 will begin here first attempt. This pattern will continue until all females have completed 1 attempt. After the female athletes’ first attempt, athletes will repeat the pattern for their second attempt. 

Test 2 Movement Standards

For complete movement standards please see  “Squat Snatch” and “Shoulder to Overhead” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Squat Snatch the athlete bring the barbell from the floor in one smooth motion to catch the barbell overhead with elbows fully extended while achieving the bottom of a Squat.

For the Shoulder to Overhead, the athlete must start with the barbell in the rack position and end supporting the barbell overhead in a controlled manner with full extension of the elbows, hips, knees, and shoulders. The feet must be in line with each other at the end of the repetition before the barbell is lowered.

Test 2 Special Regulations

Squat Snatch

  • For the Squat Snatch the repetitions must be touch and go. This means that resting on the floor longer than a “tap” of the barbell on the ground is NOT allowed.
  • Each repetition of the squat snatch must be performed in one smooth motion. A deadlift + a hang squat snatch is not allowed.
  • The athlete MAY rest with the barbell in the Overhead position
  • The athlete MAY NOT put the barbell in the back rack position to rest
  • The athlete MAY NOT remove their hands from the barbell at any time during the 5 repetitions, otherwise that attempt will not count. For clarity, this means if the athlete chooses to trap the bar in their hips to rest, they MAY NOT remove their hands from the barbell while in this position.
  • If you get a “no rep” for failing to hit depth in the middle of your set or for failing to stand up a rep fully you may continue to perform Squat Snatches until you successfully complete 5. However, if a lift is failed completely and the bar comes to rest on the ground your set will end.
  • Athletes’ should plan for this to be a “spotlight event,” meaning only one athlete on the floor with be lifting at a time. Athletes’ will have a 40 second window in which to complete their lift.

Shoulder to Overhead

  • Any shoulder to overhead variation coming from the front rack is acceptable (i.e. shoulder press, push press, push jerk, split jerk, squat jerk, etc).
  •  You MAY NOT perform your jerk from the back rack position
  • The bar will start on the floor. You will not have a rack.
  • If you get a no rep but do not drop the barbell, you may continue your set until you achieve three successful repetitions.
  • Athletes’ should plan for this to be a “spotlight event,” meaning only one athlete on the floor with be lifting at a time. Athletes’ will have a 40 second window in which to complete their lift.

Test 3 Bodyweight Capacity

For Time

Male/Female Pair 1

27 Alternating deficit handstand push-ups, 20/10 centimeters

9 Rope climbs (4.5 meters)

24 Alternating deficit handstand push-ups, 20/10 centimeters

8 Rope climbs (4.5 meters)

21 Alternating deficit handstand push-ups, 20/10 centimeters

7 Rope climbs (4.5 meters)

Run to finish

+

Then, Male/Female Pair 2

18 Alternating deficit handstand push-ups, 30/20 centimeters

6 Legless rope climbs (4.5 meters)

15 Alternating deficit handstand push-ups, 30/20 centimeters

5 Legless rope climbs (4.5 meters)

12 Alternating deficit handstand push-ups, 30/20 centimeters

4 Legless rope climbs (4.5 meters)

Run to finish

Time Cap: 20 minutes

Test 3 Flow

On the Start signal the first pair of male and female athletes will kick up to handstand and begin their alternating deficit handstand push-ups. Athletes must alternate every repetition. This means the male athlete will do one rep while the female athlete holds in the handstand, then the male athlete will remain in the handstand while the female athlete does her repetition. The athletes will continue this pattern until 27 repetitions are completed. The nonworking partner must be remain in a handstand while the working partner is doing their handstand pushups for repetitions to count. After completing their handstand pushups the athletes will move to the ropes and perform 9 rope climbs, partitioned as desired by the athletes. After the 9th rope climb the athletes will proceed back to the wall and start 24 alternating handstand pushups. Athletes will continue working in the same pattern as round 1, continuing on until 24 handstand pushups, 8 rope climbs, 21 handstand pushups, and 7 rope climbs are completed. When the first pair has completed their 7th rope climb, they will run to the finish, and the second pair of athletes will start their work. The second pair of athletes will move in the same pattern at the first except with a deeper deficit on their handstand pushups and their rope climbs will be legless. They will also perform a lower number of repetitions. After their 4th legless rope climb in their final round the second pair of athletes will cross the finish line and stop the time.

Test 3 Movement Standards:

For complete movement standards please see the entries for “Rope Climb” “Legless Rope Climb” and “Handstand Push-up” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Rope climb, the athlete must touch the elevated target at the top of the rope with only one hand, and the athlete’s hands remain on the rope at least until athlete reaches a designated descent mark on the rope.
For the Legless Rope Climb the standards are similar, except the athlete may not use the feet or legs during the ascent.
For the Deficit Handstand Push-Up, the athlete must start in Full Extension and linear alignment of the elbows, shoulders, hips, knees and ankles and show this extension and alignment at the top of each repetition, with feet no wider than the designated perimeter. The head must make contact with the designated horizontal surface below the athlete at the bottom of the repetition.

Test 3 Special Regulations

  • Kipping is allowed on the handstand push-ups
  • Athletes may use their feet on the descent of the rope climbs
  • Athletes may partition their rope climbs between their partners in any manner of their choosing.
  • Handstand Pushup repetitions must alternate between partners each repetition. The nonworking partner must be in a handstand while the working partner performs their repetition for the rep to count.

Test 4 Mixed Relay 1

For Time

15 Synchronized bar muscle-ups

15 meter Handstand walk (Each Athlete)

30 Synchronized chest to bar pull-ups

15 meter Handstand walk (Each Athlete)

45 Synchronized toes to bar

15 meter Handstand walk (Each Athlete)

This test will be performed ONLY by the male and female athlete that did NOT perform Test 2.

Time Cap: 13 minutes

Test 4 Flow

On the start signal, both athletes will complete 15 synchronized bar muscle ups (see Special Regulations for Synchronization requirements). Then athlete one will handstand walk 7.5 meters down their lane. After they complete 7.5 meters, athlete 2 will perform the same handstand walk. They will then turn around and repeat the pattern walking 7.5 meters each back toward the rig where they will begin 30 synchronized chest to bar pull-ups. The athletes will then complete another handstand walk in the same fashion, followed by 45 synchronized toes to bar, followed by a final handstand walk before crossing the line to stop the time. 

Test 4 Movement Standards

For complete movement standards please see the entries for “Bar Muscle Up” “Chest to Bar Pull Up” “Toes to Bar” and “Handstand Walk” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/. For reference abbreviated standards are as follows:

For The Chest to Bar Pull-ups, and Bar Muscle-Ups the athletes must start in a vertical hang on the bar. In the Chest to Bar Pull-up the chest must make contact with the bar at the top of the repetition. For the Bar Muscle-up the athlete must finish in a locked out front support on top of the pull-up bar with arms fully extended.

For the Toes to Bar,

  • There must be full extension of the hips at the bottom of the repetition (heels break the vertical plane of the bar);
  • Feet touch the bar simultaneously within the width of the hands at the top of each repetition

For the Handstand Walk the athletes’ hands must start completely behind the start line and finish completely beyond the finishing line for the repetition to count.

See Special Regulations below for Synchronization Rules

Test 4 Special Regulations

Synchronization Standards

  • For the Bar Muscle-ups Athletes must be in the lock out position at the same time on top of the bar. If one athlete achieves lock out before the other, the first athlete may wait in lock out on top of the bar for their partner to achieve the locked out position. Once both achieve the position the repetition will count.
  • For the Chest to Bar Pullups, the athletes’ chests must touch the bar at the same time at the top of the repetition.
  • For the Toes to Bar, the athletes’ feet must hit the bar at the same time at the top of the repetition for it to count.

Test 5 Team Strategy

For Time

100 Wall ball shots, 9kg ball to 3 meter high target

80 Bike calories

60 Box facing burpee box jump overs (60 cm)

40 Deadlifts, 92.5kg

Time Cap: 20 minutes

Test 5 Flow

The team will select one athlete to perform each movement. The athlete must perform all the repetitions of that movement and the team cannot move on until all repetitions are completed. The weights and repetitions are set regardless of whether the team chooses a male or female athlete for that task. On the go signal, Athlete one will perform 100 wall ball shots. After they finish, athlete 2 will approach the bike and complete 80 calories on the bike. After the bike calories are completed, athlete 3 will begin 60 box facing burpee box jump overs. After their last burpee box jump over, the final athlete will approach the barbell and complete 40 deadlifts. The team will then cross the finish line and stop the time.

Test 5 Movement Standards:

For complete movement standards please see the entries for “Wall Ball Shot” “Bicycling” “Target Facing Burpee” “Box Jump Over” and “Deadlift (Conventional)”  in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitness.sport/sport/2019-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Wallball Shot the hip crease must be below the knee at the bottom of the repetition with the ball in the athlete’s hands and the ball must make contact with the wall or target at or above the designated height at the top of the repetition.

For “Bicycling” the athlete must remain seated on the bike until all calories have been completed

For the Burpees Box Jump Overs, the athletes chest much touch the ground at the bottom of the repetition while the athlete is perpendicular to the box. The athlete must initiate the box jump over portion of the repetition with a two foot take off.

For the conventional Deadlift, the athlete must elevate the barbell from the ground while on both feet by standing to a fully upright position with the arms oriented downward from the shoulders. At the top of the repetition, the lower body achieves full extension with the hips open, the knees locked out and shoulders behind the vertical plane of the barbell. The repetition is counted when the athlete achieves all 3 points of performance simultaneously. Athletes may not bounce the weight to gain momentum when completing tandem lifts. Standards that must be met include Full extension of the lower body at the top of the repetition; Bar touches the floor between reps; Hands and arms are outside of the knees; Shoulders are behind the vertical plane of the barbell at the top of the repetition.

Test 5 Special Regulations

  • Exact tagging procedure and flow pattern for athletes for this test will be explained onsite.
  • Athletes may stop on top of the box during their burpee box jump overs or they may choose to jump completely over the box.
  • Athletes may not touch their hands to the box on burpee box jump overs.
  • If an athlete chooses to jump on top of the box during their burpee box jump overs they do NOT need to extend their hips all the way before dismounting on the other side of the box.

Test 6 Mixed Relay 2

2 Rounds For Time:

30/20 Row calories, each

15 Worm thrusters

Time Cap: 6 minutes 

Test 6 Flow

On the go signal all four athletes will approach their rowers. Men will row 30 calories each and women will row 20 calories each. After all athletes have completed their row they will proceed to their worm for 15 worm thrusters. Athletes will advance their worm down the lane at the completion of 15 worm thrusters and then perform a second round in the same fashion. After the last thruster of round 2 athletes will drop the worm and proceed across the finish line to stop the time.

Test 6 Movement Standards

For complete movement standards please see the entries for “Rowing” in the International Functional Fitness Federation’s Movement Standards Document located at:  https://functionalfitness.sport/sport/2019-movement-standards/.  Standards for the Worm Thruster are listed in the Special Regulations Below.

Test 6 Special Regulations

  • Athletes who finish their row early may go stand by their worm but repetitions of the worm thruster will not count until all 4 athletes are able to perform repetitions together.
  • For the worm thrusters, all 4 athletes must achieve depth with the crease of the hip below the knees at the same time at the bottom of the repetition. Athletes must then stand up and switch the shoulder the worm is resting on to complete the repetition. All 4 athletes must switch the shoulder the worm is on, though they need not switch it in unison.