Official Announcement of Tests for iF3 Asian Championships 2023
Contents
INDIVIDUALS
Test 1 (Endurance)
4 rounds For Time:
- 400 m Treadmill Run
- 100 Double Under
Time Cap: 15:00
Test 1 Flow
On the start signal, athletes will mount the treadmill and run 400 meters. Once completed, they will get off the treadmill and perform 100 Double Unders. They will then go back to the treadmill and repeat this pattern for 3 more rounds. After their final double under in the 4th round they will cross the finish line to stop their time.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Run ID 9.01,” and “Double Under ID 10.07” in the International Functional Fitness Federation’s Movement Standards Document.
Test 1 Special Regulations
- The rope must spin forward on double unders.
- The athlete may not hold the handles of the treadmill unless mounting or dismounting the treadmill.
Test 2 (Strength) and Test 3 (Bodyweight)
Strength, For time:
- 10 Overhead Squat (175lbs/125lbs) (80kg/55kg)
- 10 Squat Clean and Jerk (225lbs/155lbs) (100kg/70kg)
Time Cap: 5:00
Note: Pound plates will be used for this competition. Kilograms are included in the test announcements to provide an approximate athlete reference point only and are not exact conversions.
ONCE THE 5 MINUTE TIME CAP EXPIRES, ATHLETES WILL REST 2 MINUTES BEFORE BEGINNING THE BODYWEIGHT TEST
Bodyweight, For rounds:
Complete As Many Rounds As Possible of:
- 2 Wall Walks
- 4 Rope Climbs (3.3m)
- 6 Shuttle Runs (1 Shuttle Run is 10m)
Time Cap: 10:00
Test 2 Flow
On the start signal, the athlete will approach their barbell and perform 10 overhead squats. After completing their 10th overhead squat, they will add weight to the bar and proceed to perform 10 squat clean and jerks at the new weight. After the final squat clean and jerk, they will run across the line to stop their time.
Test 2 Movement Standards
For complete movement standards please see “Overhead Squat ID 1.04” and “Squat Clean ID 3.03,” and “Shoulder to Overhead ID 5.05” in the International Functional Fitness Federation’s Movement Standards Document.
Test 2 Special Regulations
- The barbell will come from the floor. Racks will not be available for this test.
- The athlete must squat clean the squat clean and jerks, but may do any type of shoulder to overhead for the jerk portion of the movement.
- A squat clean thruster is allowed for the squat clean and jerk as is a squat clean “thruster jerk”.
- The athlete is not required to show full extension after the clean, nor is the athlete required to pause after the clean before the jerk.
- Athletes will be responsible for changing their own weight after the overhead squats. The clips must be back on the bar before they can begin their squat clean and jerk.
- Athletes will receive a “no rep” if they drop the bar behind them, even if the lift was otherwise successfully completed.
Test 3 Flow
On the start signal athletes will perform 2 wall walks, they will then move to the rope and perform 4 rope climbs. After their last rope climb, they will perform 6 shuttle runs which are each 10 meters in length. Athletes will the go back to their wall walks and repeat the remainder of the 10 minutes.
Test 3 Movement Standards
For complete movement standards please see the entries for “Wall Walk ID 12.06” “Rope Climb ID 11.01,” and “Shuttle Run 9.02” in the International Functional Fitness Federation’s Movement Standards Document.
Test 3 Special Regulations
- Both Feet and 1 hand must make contact beyond the line on each shuttle run except the final shuttle run of each set where the athlete can just run across the line with no contact requirements.
Test 4 (Mixed)
3 rounds For Time:
- 30 Calorie Row
- 25 Toes Through Rings
- 20 Bar Facing Burpee
- 15 Deadlift (225lbs/155lbs) (100kg/70kg)
Time Cap: 15:00
Test 4 Flow
On the start signal, athletes will begin their 30 calorie row. After completing their 30 calories, the athlete will begin their 25 Toes Through Rings. After completing their Toes Through Rings, the athlete will begin 20 Bar Facing Burpees, followed by 15 Deadlifts. The athlete will then return to the rower and repeat this sequence for 2 more rounds before running across the finish line to stop the time.
Test 4 Movement Standards
For complete movement standards please see the entries for “Row ID 9.03” “Toes Through Rings ID 8.01,” “Object Facing Burpee Over Object ID 10.02,” and “Deadlift ID 2.01” in the International Functional Fitness Federation’s Movement Standards Document.
Test 4 Special Regulations
- None at this time
Test 5 (Skill) and Test 6 (Power)
Test 5, For Time:
3 rounds of:
- 5 meter Handstand Walk
- 10 Alternating Pistols
- 5 meter Handstand Walk
- 1 Pull-up Bar Complex (see below)
into 2 rounds of:
- 10 meter Handstand Walk
- 20 Alternating Pistols
- 10 meter Handstand Walk
- 2 Pull-up Bar Complex
into 1 round of:
- 15 meter Handstand Walk
- 30 Alternating Pistols
- 15 meter Handstand Walk
- 3 Pull-up Bar Complex
1 Bar Complex = 1 Bar Pull-Over + 2 Bar Muscle-up + 3 Toes to Bar + 4 Chest to Bar
Time Cap: 10:00
ONCE THE 10 MINUTE TIME CAP EXPIRES, ATHLETES WILL HAVE 2 MINUTES REST BEFORE BEGINNING THE POWER TEST
Test 6, For Time:
- 21 Calorie SkiErg
- 15 Thrusters (125lbs/85lbs) (55kg/40kg)
- 20 meter Front Rack Walking Lunge (125lbs/85lbs) (55kg/40kg)
Time Cap: 3:00
(Total Time Cap for Tests 5 and 6 Combined is 15 Minutes)
Test 5 Flow
At the start signal all athletes will perform 3 rounds of a 5 meter handstand walk, 10 alternating pistols, a 5 meter handstand walk back, and 1 Pull-up Bar Complex. Then will athletes will go immediately into 2 rounds of a 10 meter handstand walk, 20 alternating pistols, a 10 meter
handstand walk back, and 2 Pull-up Bar Complexes. Finally the athlete will perform a single round of 15 meter handstand walk, 30 alternating pistols, a 15 meter handstand walk back, and 3 Pull-up Bar Complex. When the athlete finishes their final repetition of the 3rd Pull-Up Bar complex they will run across the finish line and stop their time. 1 Pull-Up Bar Complex is 1 Bar Pull-Over + 2 Bar Muscle-up + 3 Toes to Bar + 4 Chest to Bar.
Test 5 Movement Standards
For complete movement standards please see the entries for “Handstand Walk ID 12.03,” and “Pistol ID. 1.06,” and “Pullover ID 7.06”, and “Bar Muscle Up ID 7.07”, and “Toes to Bar ID 7.01,” and “Chest to Bar Pull-up ID 7.05,” in the International Functional Fitness Federation’s Movement Standards Document.
Test 5 Special Regulations
- Athletes do NOT have to do the Pull-up Complex unbroken
- Athletes do NOT have to do the handstand walk unbroken
- Athletes must alternate legs on the pistols.
Test 6 Flow
At the start signal the athlete will proceed to their Skierg and ski the designated calories. Athletes will then move on to their barbell and perform 15 Thrusters. Finally, athletes will a 20 meter front rack walking lunge before running across the finish line to stop their time.
Test 6 Movement Standards
For complete movement standards please see the entries for “Ski ID 9.07,” “Thruster ID 5.06″ and “Walking Lunge ID 15.06 V.02 Front Rack” in the International Functional Fitness Federation’s Movement Standards Document.
Test 6 Special Regulations
- The athlete must stand tall with both feet completely over the line on the final lunge before dropping the barbell and finishing the test.
- The athlete must remain standing on the SkiErg platform until all required calories are completed.
- Athletes will receive a “no rep” if they drop the barbell behind them even if the repetition was otherwise completed correctly.
PAIRS
Test 1 (Endurance)
6 rounds For Max Total Repetitions (3 rounds per athlete):
On a 3 Minute Clock:
- 400 m Treadmill Run
- Max Double Unders in the remaining Time
Time Cap: 18:00
Test 1 Flow
On the start signal, the Male athlete will start round 1. The male athlete will have 3 minutes to run 400 meters and perform as many double unders as possible in the remaining time. At the 3 minute mark, the Female athlete will start round 2 and complete her 400 meter run and as many double unders as she can. The athletes will continue alternating rounds every 3 minutes until each athlete has completed 3 rounds. The score for this test is the total number of double unders for both athletes across all 6 rounds.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Run ID 9.01,” and “Double Under ID 10.07” in the International Functional Fitness Federation’s Movement Standards Document.
Test 1 Special Regulations
- The rope must spin forward on double unders.
- The athlete may not hold the handles of the treadmill unless mounting or dismounting the treadmill.
Test 2 (Strength) and Test 3 (Bodyweight)
Strength, For time: (Both Athletes working at the same time)
- Female Athlete Performs 10 Clean and Jerks (155lbs) (70kg)
- Male Athlete Performs 10 Clean and Jerks (225lbs) (100kg)
Time Cap: 5:00
Note: Pound plates will be used for this competition. Kilograms are included in the test announcements to provide an approximate athlete reference point only and are not exact conversions.
ONCE THE 5 MINUTE TIME CAP EXPIRES, ATHLETES WILL REST 2 MINUTES BEFORE BEGINNING THE BODYWEIGHT TEST
Bodyweight, For rounds:
For Time:
Female Athlete Performs
- 15 Shuttle Runs
- 12 Wall Walks
- 9 Rope Climbs (3.3m)
Then Male Athlete Performs
- 12 Rope Climbs (3.3m)
- 15 Wall Walks
- 18 Shuttle Runs (1 Shuttle Run is 10m)
Time Cap: 15:00 (Total Time Cap for Strength and Bodyweight Combined: 22 Minutes)
Test 2 Flow
On the start signal, both athletes will approach their barbells and perform 10 clean and jerks. Time will stop after the slower athlete finishes their last rep and runs across the finish line.
Test 2 Movement Standards
For complete movement standards please see “Clean and Jerk ID 4.08” in the International Functional Fitness Federation’s Movement Standards Document.
Test 2 Special Regulations
- The athletes do not have to perform their repetitions in synchronization. They may perform at their own pace. However, time will not stop until the slower athlete crosses the finish line after finishing their repetitions.
- Athletes will receive a “no rep” if they drop the bar behind them, even if the lift was otherwise successfully completed.
Test 3 Flow
On the start signal, the female athletes will perform 15 shuttle runs, 12 wall walks, followed by 9 rope climbs. After their last rope climb, the male athlete will begin and will perform 12 rope climbs, 15 wall walks, and 18 shuttle runs. Time will stop when the male athlete crosses the finish line on his final shuttle run.
Test 3 Movement Standards
For complete movement standards please see the entries for “Wall Walk ID 12.06” “Rope Climb ID 11.01,” and “Shuttle Run 9.02” in the International Functional Fitness Federation’s Movement Standards Document.
Test 3 Special Regulations
- Both Feet and 1 hand must make contact beyond the line on each shuttle run except the final shuttle run of each set where the athlete can just run across the line with no contact requirements.
Test 4 (Team Strategy)
For Time:
- 50 Chest to Bar Pull-ups
- 50 meter Handstand Walk
- 50 Alternating Pistols
- 50 Deadlifts (175lbs) (80kg)
*Each Athlete will perform 2 of the movements. The team will select which athlete will perform which movement.
Time Cap: 15:00
Test 4 Flow
On the start signal, one athlete will perform 50 Chest to Bar Pull-ups. Then one athlete will perform 50 meters of handstand walking. Then one athlete will perform 50 alternating pistols. Then one athlete will perform 50 deadlifts. Each athlete will pick 2 of the movements to perform. The athlete must perform all 50 repetitions of the movements they select, and they cannot swap out with their partner once they begin the repetitions. The team can select which athletes will perform which movements.
Test 4 Movement Standards
For complete movement standards please see the entries for “Chest to Bar Pull-up ID 7.05,” and “Handstand Walk ID 12.03,” and “Pistol ID. 1.06,” and “Deadlift ID 2.01” in the International Functional Fitness Federation’s Movement Standards Document.
Test 4 Special Regulations
- Each athlete will perform all 50 repetitions of 2 of the movements in the test. The team can choose which athlete will perform each movement.
- Once an athlete begins the repetitions of a movement they cannot swap out with their partner.
- Athletes must alternate legs on the pistols.
Test 5 (Mixed Relay 1) and Test 6 (Mixed Relay 2)
Test 5, For Time:
- Female Athlete Rows 30 Calories
- Both Athletes Perform 20 Synchronized Bar Facing Burpees
- Female Athlete Performs a 10 meter Front Rack Walking Lunge (85lbs) (40kg)
- Male Athlete Rows 40 Calories
- Both Athletes Performs 20 synchronized Bar Facing Burpees
- Male Athlete Performs a 10 meter Overhead Walking Lunge (125lbs) (55kg)
Time Cap: 10:00
ONCE THE 10 MINUTE TIME CAP EXPIRES, ATHLETES WILL HAVE 2 MINUTES REST BEFORE BEGINNING MIXED RELAY 2.
Test 6, For Time:
Male Athlete will perform
- 16 Power Snatches (125lbs) (55kg)
- 16 Calorie SkiErg
Female athlete will perform
- 16 Power Snatch (85lbs) (40kg)
- 16 Calorie SkiErg
Time Cap: 5:00 (Total Time of Test 5 and 6 Combined is 17 Minutes)
Test 5 Flow
At the start signal the female athlete will row 30 calories, then both athletes will perform 20 synchronized bar facing burpees, then the female athlete will perform a 10 meter front walking lunge. The male athlete then begins his 40 calorie row. Then both athletes will perform 20 synchronized bar facing burpees. Finally the male athlete will perform a 10 meter overhead walking lunge. After the male athlete finishes his lunges, he will cross the line to stop the time. When the time cap hits the athletes will have 2 minutes to rest before starting Mixed Relay 2.
Test 5 Movement Standards
For complete movement standards please see the entries for “Row ID 9.03,” and “Object Facing Burpee Over Object ID 10.02,” and “Walking Lunger ID 15.06 V.02 Front Rack and V.06 Overhead” in the International Functional Fitness Federation’s Movement Standards Document.
Test 5 Special Regulations
- The male athlete may start his row while the female athlete changes the weight on the bar to his weight.
Test 6 Flow
At the start signal the male athlete will head to his barbell and perform 16 Power Snatches followed by 16 Calories on the SkiErg. Then the female athlete will perform 16 Power Snatches followed by 16 Calories on the SkiErg before running across the finish line to stop the team’s time.
Test 6 Movement Standards
For complete movement standards please see the entries for “Power Snatch ID 4.02” and “Ski ID 9.07” in the International Functional Fitness Federation’s Movement Standards Document.
Test 6 Special Regulations
- The Athlete must stay on the SkiErg platform until all calories are completed.
- Athletes will receive a “no rep” if they drop the barbell behind them even if the repetition was otherwise completed correctly.