The Test

8 Rounds For Time:
10 Shuttle Runs (10 Meters Down and 10 Meters Back= 1 Shuttle Run)
8 Burpee Box Jump Over (60cm/50cm)
6 Alternating Dumbbell Snatch (35kg/25kg)

Test Modifications For Masters and Junior Age Groups

Juniors 12 and Under and 13-14

8 Rounds For Time:
8 Shuttle Runs (10 Meters Down and 10 Meters Back= 1 Shuttle Run)
6 Burpee Box Step Overs (50cm For All)
4 Alternating Dumbbell Snatch (12.5kg/7.5kg)

Juniors 15-16 and 17-18

8 Rounds For Time:
10 Shuttle Runs (10 Meters Down and 10 Meters Back= 1 Shuttle Run)
8 Burpee Box Jump Over (60cm/50cm)
6 Alternating Dumbbell Snatch (25kg/15kg)

Juniors 19-20 and 21-22 and Masters 30-34 through 45-49

No Modifications

Masters 50-54 and 55-59

8 Rounds For Time:
10 Shuttle Runs (10 Meters Down and 10 Meters Back= 1 Shuttle Run)
8 Burpee Box Jump Over (60cm/50cm)
6 Alternating Dumbbell Snatch (25kg/15kg)

Masters 60-64 and 65+

8 Rounds For Time:
10 Shuttle Runs (10 Meters Down and 10 Meters Back= 1 Shuttle Run)
8 Burpee Box Jump or Step Overs (60cm/50cm)
6 Alternating Dumbbell Snatch (12.5kg/7.5kg)

Initial Set-up

In order for a World Record to be valid the test set-up must meet or exceed the requirements set out below. The start line and finish line will be the same line for this test. The start line/finish line must be 14 meters in front of the first section line for this test. This test will be set up by creating a two (2) meter section, followed by a ten (10) meter section, followed by a two (2) meter section. 

The ten (10) meter section will have indicator lines on the left edge of the lane every one (1) meter. The box will be placed in front of the line, just outside of the two (2) meter section which is farthest from the start/finish line and will not move throughout the test. 

The athlete’s dumbbell will be placed on the first indicator line on the left side of the lane and will move be moved forward to the next indicator line at the end of every round. The ten (10) meter section will be used for the shuttle run. After the final dumbbell snatch, the athlete will run across the finish line to stop their time.

Test Flow

On the start signal, athletes will leave the start/finish line and run to the far end of the 10 meter section. The shuttle run begins at the far end of the section, not at the end closest to the start/finish line. The athlete will then perform 10 shuttle runs where each shuttle run is 10 meters down and 10 meters back. After their final shuttle run, the athlete will approach their box and perform 8 burpee box jump overs. 

The athlete may perform their first burpee box jump over facing any direction. After completing their burpee box jump overs, athletes will move to their dumbbell and perform 6 alternating dumbbell snatches facing the finish line and then move their dumbbell forward to the next indicator line. The athletes will continue in this pattern for a total of 8 rounds, always rolling their dumbbell forward after the final dumbbell snatch each round. 

After the last dumbbell snatch in the 8th round, the athlete will set the dumbbell down in front of them and run across the finish line to stop the time.

Movement Standards

Please see the iF3 Movement Standards for Shuttle Run ID 9.02, Burpee Over Object ID 10.01, and Snatch, Anyhow ID 4.01 located at Movement standards

Special Regulations 

• Athletes may use a dumbbell that is marked in pounds as long as the weight is equal or greater than the prescribed dumbbell weight in kilograms for their division.

• On the burpee box jump overs, athletes may perform their burpees in any direction they choose (i.e. box facing, laterally, diagonally, etc).

• Athletes may land on top of the box or clear the box completely on burpee box jump overs. If an athlete choose to touch the top of the box, both feet must touch the top of the box. If the athlete chooses to clear the box, the feet must pass over the top of the box height, and cannot pass around the side of the box at lower than box height.

• Athletes may start with either arm on the dumbbell snatches each round, but must alternate arms.

• Athletes must be set down their dumbbell with control. Any drop of the dumbbell from above knee height is NOT considered in control. Dropping the dumbbell above knee height will result in a :10 second penalty for each offense.

• The dumbbell is to be kept to the left side of the athlete’s lane. This is for safety and to allow adequate room for shuttle runs.