Official Announcement of the Tests for the 2026 iF3 Asian Championships
Contents
INDIVIDUALS
Test 1 (Endurance)
Individuals and Masters
8 Rounds For Time:
200 meter Run
50 Double Unders
250 meter Ski Erg
Time Cap: 25 Minutes
Juniors 17-18
8 Rounds For Time:
200 meter Run
30 Double Unders
200 meter Ski Erg
Time Cap: 25 Minutes
Test 1 Flow
On the start signal, Athletes will perform a 200 meter run around the track followed by their required amount of double unders, followed by a 250 meter ski erg (or 200 meter for Juniors). Athletes will continue in this pattern until 8 rounds are completed. Time will stop when athletes finish their final Ski.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Skierg ID 9.07,” “Double Under ID 10.07,” and “Run ID 9.01” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards.
Test 1 Special Regulations.
Athletes may not leave the skierg platform until 250 meters (or 200 meters for Juniors) is completed each round.
In the case of an athlete that does not finish the workout, they will receive credit for any ski erg meters completed, but in order to receive run credit then entire 200 meter run must be completed. No partial credit will be awarded for unfinished runs.
The rope must spin forward on double unders.
Test 2 (Strength)
All Divisions
Clean Ladder of:
1 Clean, Anyhow
:30 seconds to lift, :30 transition
Tie Break: Max Deadlifts in the remainder of the 30 seconds
Individual and Masters Male Weights in Kilograms: 90, 100, 110, 120, 125, 130, 135, 140, 145, 150
Individual and Masters Female Weights in Kilograms: 60, 65, 70 ,75, 80, 85, 90, 95, 100, 105
Junior Male Weights in Kilograms: 60, 65, 70, 75, 80, 85, 90, 95, 100, 105
Junior Female Weights in Kilograms: 40, 45, 50, 55, 60, 65, 70, 75, 80, 85
Test 2 Flow, Movement Standards, and Special Regulations
Test 2 Flow
This test is consists of a clean ladder where athletes will move through pre-set barbells performing a clean at each one until they can no longer lift the weight. Athletes will begin this test in a waterfall pattern, with one athlete lifting and then moving on to the next bar, at which point the next athlete will begin the ladder. Athletes will have 30 seconds to successfully make their lift and 30 seconds to transition to the next barbell. If an athlete cannot successfully complete at clean at a certain weight they may use the remainder of the 30 seconds to perform deadlifts at that weight as a tiebreaker.
Test 2 Movement Standards
For complete movement standards please see “Clean, Anyhow 3.01,” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 2 Special Regulations
The athlete can attempt to successfully make a clean as many times as they want in the 30 second lifting window.
Athletes will receive a “no lift” if they drop the bar behind them, even if the lift was otherwise successfully completed.
If an athlete’s knee touches the ground that will result in a “no lift.”
Athlete’s must have completed the lift by the 30 second mark for the lift to count.
If an athlete fails to successfully complete a clean at a certain weight, they may elect to use the remainder of their 30 seconds to perform deadlifts on the same bar. The number of deadlifts performed will serve as the tiebreaker for any athletes which end at the same weight.
Test 3 (Bodyweight)
All Divisions
As Many Repetitions As Possible In 12 Minutes
10-15-20-25…
Box Jump Overs (60 cm/50cm)
10-15-20-25-30…
GHD Sit-ups
3-6-9-12-15…
Handstand Push-ups (Strict For Individual Men; All other divisions may kip)
Test 3 Flow
On the start signal, the athletes will have 12 minutes to progress as far as possible in the test. Athletes will start by completing 10 box jump overs, followed by 10 GHD sit-ups, and 3 handstand push-ups. They will then return to their box for 15 box jump overs, 15 GHD sit-ups, and 6 handstand push-ups. They will continue in this pattern adding 5 box jump overs, 5 GHD sit-ups, and 3 handstand push-ups each round until time runs out. The athletes score will be the total number of repetitions completed.
Test 3 Movement Standards:
For complete movement standards please see the entries for “Box Jump Over ID 10.05,” “GHD Sit-up ID 13.02,” “Handstand Push-up ID 12.01” in the International Functional Fitness Federation’s Movement Standards Document located at: Movement standards
Test 3 Special Regulations
Athletes may choose to clear the box completely on their Box Jump Overs or to jump on top and then step down. if athletes choose to clear the box completely, 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. If athletes choose to touch the top of the box, they must do so with both feet, and must step down on the other side. Jumping down and rebounding back over will not be allowed.
Individual Men must do strict handstand push-ups. All other divisions may kip.
Test 4 (Skill)
Individuals and Masters 35-39 and Men 40-44
For Time:
25 Alternating Pistol Squats
25 Toes to Bar
20 Alternating Pistol Squats
20 Chest to Bar Pull-ups
15 Alternating Pistol Squats
15 Bar Muscle Ups
10 Alternating Pistol Squats
10 Meter Handstand Walk with a Full Pirouette every 2.5m (4 total)
5 Alternating Pistol Squats
5 Pull-overs
Time Cap: 10 Minutes
Masters Women 40-44
For Time:
25 Alternating Pistol Squats
25 Toes to Bar
20 Alternating Pistol Squats
20 Pull-ups
15 Alternating Pistol Squats
15 Chest to Bar Pull-Ups
10 Alternating Pistol Squats
10 Meter Handstand Walk
5 Alternating Pistol Squats
5 Pull-overs
Time Cap: 10 Minutes
Juniors
For Time:
25 Alternating Pistol Squats
25 Toes to Bar
20 Alternating Pistol Squats
20 Pull-Ups
15 Alternating Pistol Squats
15 Chest to Bar Pull-ups
10 Alternating Pistol Squats
10 Meter Handstand Walk
5 Alternating Pistol Squats
5 Bar Muscle Ups
Time Cap: 10 Minutes
Test 4 Flow Division
On the start signal, athletes will begin with 25 alternating pistols followed by 25 toes to bar. They will then move back to their squat station for 20 pistols before returning to the rig for 20 Chest to Bar pull-ups. They will then go back to their lane for 15 more pistols followed by 15 bar muscle ups. They will do a set of 10 pistols followed by a 10 meter handstand walk (with pirouette if applicable) followed by a final set of 5 pistols and 5 pull-overs on the bar before running across the line to stop their time.
Test 4 Movement Standards
For complete movement standards please see the entries for “Pistol ID 1.06,” “Toes to Bar ID 7.01” “Chest to Bar Pull-up ID 7.05,” “Pull-up ID 7.04,” “Bar Muscle-up ID 7.07,” “Handstand Walk ID 12.03” “Freestanding Handstand Push-up ID 12.02,” and “Pull-over ID 7.06” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 4 Special Regulations Athletes
If an athlete receives a no rep on their pistols, they must repeat the movement on the same leg and receive a good rep before switching to the other leg.
The athlete’s chin must break the vertical plane of the pull-up bar before beginning each pull-over.
Athletes who have handstand
Athletes with a full pirouette in their handstand walk must complete the pirouette within the designated box and exit the box before they may come down, but may come down every 2.5 meters after successfully completing the pirouette and exiting the box. All other divisions may break their handstand walk every 2.5 meters.
Test 5 (Mixed)
All Divisions
5 Rounds for Time
15 Double Dumbbell Shoulder to Overhead
10 meters Walking Lunges with the Dumbbells Held Anyhow
5 Deadlifts (150 kg/100 kg)
Time Cap: 10:00
Weights By Division
Individuals: DB 22.5kg/ 15kg | DL 150kg/100kg
Masters 35-39: DB 22.5kg/ 15kg | DL140kg/90kg
Masters 40-44: DB 22.5kg/ 15kg | DL 130kg/80kg
Juniors: DB 15kg/ 12.5kg | DL 90kg/60kg
Test 5 Flow
At the start signal athletes will perform 15 double dumbbell shoulder to overhead. They will then perform 10 meters of walking lunges with their dumbbells held anyhow followed by 5 Deadlifts on their barbell. They will then return to their dumbbells to begin another round. Athletes will continue in this pattern until they complete five rounds.
Test 5 Movement Standards
For complete movement standards please see the entries for “Shoulder to Overhead ID 5.05,” “Walking Lunge ID 15.06,” and “Deadlift ID. 2.01,” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 5 Special Regulations
Athletes may hold their dumbbells any way they wish as long as they are not touching the ground.
Test 6: (Power)
Individuals and Masters 35-39
For Time:
20 meter Sandbag Carry (68 kg/45 kg)
10 Sandbag Facing Burpees
20 meter Sandbag Carry (68 kg/45 kg)
10 Sandbag Facing Burpees
30/25 Calorie Air Bike
Time Cap: 4:00
Individuals and Masters 40-44
For Time:
20 meter Sandbag Carry (68 kg/45 kg)
10 Sandbag Facing Burpees
20 meter Sandbag Carry (68 kg/45 kg)
10 Sandbag Facing Burpees
25/20 Calorie Air Bike
Time Cap: 4:00
Juniors 17-18
For Time:
20 Bar Facing Burpees
20/15 Calorie Air Bike
Time Cap: 3:00
Test 6 Flow
At the start signal the athlete will perform 2 rounds of a 20 meter sandbag carry and 10 sandbag facing burpees over the sandbag. They will then go to their bike and bike their designated number of calories. The athlete will then run across the line to stop their time.
Juniors will perform 20 Bar Facing Burpess followed by their calories on the air bike only. They will not perform a sandbag carry.
Test 6 Movement Standards
For complete movement standards please see the entries for “Loaded Carry ID 14.07 Variation V.05 Bear Hug,” “Air Bike ID 9.05,” and “Object Facing Burpee Over Object ID 10.02,” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards
Test 6 Special Regulations
Athletes may not leave their bike until all calories are completed.
PAIRS
Test 1 (Endurance)
TEST 1: ENDURANCE
10 Rounds For Time:
(Partners will alternate rounds)
200 meter Run
30 Double Unders
250 meter Ski Erg
Time Cap: 25 Minutes
Test 1 Flow
On the start signal, Athlete 1 will perform a 200 meter Run around the track followed by 30 Double Unders and a 250 meter ski. When Athlete 1 finishes their ski, Athlete 2 may begin their run. Athlete 2 will perform a 200 meter run, 30 doubles unders, and a 250 meter ski before Athlete 1 can begin again. Athletes will continue in this pattern until 10 total rounds are completed. Time will stop when Athlete 2 cross the finishes their final ski in the 10th round.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Skierg ID 9.07,” “Double Under ID 10.07,” and “Run ID 9.01” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards.
Test 1 Special Regulations
Athlete’s may not leave the skierg platform until 250 meters is completed each round.
The rope must spin forward on double unders.
Any tagging requirements will be discussed on site.
The working athlete must complete a full round each time before switching. Athletes must alternate rounds.
Test 2 (Strength)
TEST 2: STRENGTH
For Weight:
Athlete 1:
5 minutes to find a max for the complex: 1 Clean, Anyhow + 1 Front Squat
immediately into
Athlete 2:
5 minutes to find a 1 rep max deadlift
Score: Athlete 1’s heaviest successful complex + Athlete 2’s heaviest successful deadlift
Test 2 Flow, Movement Standards, and Special Regulations
Test 2 Flow
On the start signal, athlete 1 will have 5 minutes to establish their heaviest weight for the complex 1 clean, anyhow + 1 front squat. They may take as many attempts as they want in the 5 minutes and increase or decrease the weight as they see fit. At the 5 minute mark, athlete 2 will have 5 minutes to find their 1 rep max deadlift.
Test 2 Movement Standards
For complete movement standards please see “Deadlift ID 2.01”, “Clean, Anyhow ID 3.01,” and “Front Squat ID 1.03” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 2 Special Regulations
The athlete can take as many attempts as they want within their 5 minute window, and increase or decrease weight as desired.
Clips must be on the bar outside of all weights, before any attempt can be made.
All extra plates must be outside the designated lifting area before any attempt can be made.
Bars will start empty for the deadlift, but may start loaded for the clean and front squat.
The Athletes cannot assist each other with changing weight, except as outlined in the bullet point below.
If Athlete 1 finishes their deadlift early they may assist Athlete 2 in pre-loading their bar for their first clean. However, once Athlete 2 makes their first attempt, Athlete 1 may no longer assist.
Athletes will receive a “no lift” if they drop the bar behind them, even if the lift was otherwise successfully completed.
If an athlete’s knee touches the ground that will result in a “no lift.”
Athlete’s must have completed the lift within the 5 minute window to count.
If an athlete is no repped on their front squat but does not drop the bar, they may continue to perform front squats until they perform a good repetition and receive credit for the entire complex.
If an athlete performs a squat clean for their clean they must perform an additional front squat after. The squat clean itself does NOT also count as a front squat repetition in this complex.
Male-Female pairs will have 1 x 20 kg barbell and 1 x 15kg barbell at their station. The male athlete must use the 20 kg barbell.
Test 3: (Bodyweight)
All Divisions
As Many Repetitions As Possible In 13 Minutes
3-6-9-12-15-18-21…
Handstand Push-ups
Pull-ups
Box Jump Overs
Test 3 Flow
On the start signal, the athletes will have 13 minutes to progress as far as possible in the test. Only one athlete may work at a time, and athletes can switch at anytime and divide the work however they want. The athletes will start by completing 3 handstand push-ups, 3 pull-ups, and 3 box jump over. They will then return to their handstand push-up wall for 6 handstand push-ups followed by 6 pull-ups and 6 box jump overs. They will continue in this pattern adding 3 repetitions of each movement each round until time runs out. The pair’s score will be the total number of repetitions completed.
Test 3 Movement Standards:
For complete movement standards please see the entries for “Handstand Push-up ID 12.01,” “Pull-up ID 7.04,” and “Box Jump Over ID 10.05” in the International Functional Fitness Federation’s Movement Standards Document located at: Movement standards
Test 3 Special Regulations
Athletes may jump on top of the box or completely clear the box on their Box Jump Overs. If an athlete chooses to jump on top of the box, both feet must make contact with the top of the box on each repetition, and the athlete must step down on the other side. No rebounding is allowed. 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.
Any tagging requirements between athletes will be discussed on site.
Only 1 athlete working at a time.
Athletes may divide the work anyhow and may switch any time.
There is no minimum work requirement for each athlete and no requirement that each athlete perform each movement.
Test 4 (Mixed Relay 1)
For Time:
40-30-20-10
Calorie Row (One athlete working at a time)
Single Arm Synchronized Dumbbell Snatch (22.5kg/15kg) (Both athletes working at the same time)
Time Cap: 12 Minutes
Test 4 Flow Division
On the start signal, the pair will begin working on a 40 calorie row. Only one athlete can work at a time and athletes may switch out at any time. Once 40 calories are completed, both athletes will move to their dumbbells and perform 40 synchronized dumbbell snatches. They will then return to their rower to accumulate 30 calories as a team followed by 30 synchronized dumbbell snatches. They will then complete rounds of 20 and 10 before running across the line to stop their time.
Test 4 Movement Standards
For complete movement standards please see the entries for “Row ID 9.03,” and “Snatch, Anyhow ID 4.01” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 4 Special Regulations Athletes
There is no requirement to alternate arms on the dumbbell snatches, and athletes do not have to match which arm they use with their partner.
Any tagging requirements for the row will be explained onsite.
There is not requirement that both athletes row, but athletes may switch out on the row at anytime.
Please make sure to review the movement standards document for synchronization requirements on the snatch.
Test 5 (Mixed Relay 2)
TEST 5: Mixed Relay 2
100 Wall Balls (9kg/6kg to 3m/2.75m)
*Must alternate partners every 10 repetitions
immediately into
Worm Thruster
Synchronized Burpees over Worm
(See Rep Schemes Below By Division)
*10 meter Worm Walking Lunges after each round
Time Cap: 15 Minutes
Male-Male Pairs: 16-14-12
Male-Female Pairs: 12-10-8
Female-Female Pairs: 8-6-4
Test 5 Flow
At the start signal athletes will being 100 wall balls. They will use the same target and ball (except for male-female pairs) and alternate every 10 repetitions. After completing their 100th wall ball, the pair will move to the worm and begin their first round of repetitions of a worm thruster and synchronized burpees over the worm. After their last burpee, they will pick up the worm and lunge 10 meters. They will then begin their next round of worm thrusters and synchronized burpees over the worm, followed by another 10 meter lunge with the worm. Finally they will perform their final round of worm thrusters and burpee repetitions followed by a final 10 meter lunge with the worm, before running across the line to stop their time.
Test 5 Movement Standards
For complete movement standards please see the entries for “Wall Ball ID 15.04,” “Worm Thruster ID 16.05,” “Burpee Over Object ID 10.01,” and “Walking Lunge ID 15.06,” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 5 Special Regulations
Athletes must alternate every 10 repetitions on the Wall Balls
Male athletes will throw to a 3 meter target and females athlete will throw to a 2.75 meter target.
The Pair may hold the worm however they want for the worm walking lunges
Test 6: (Team Strategy)
For Max Repetitions:
90 second amrap:
Power Cleans (65kg/45kg)
into
90 second amrap:
Bar Muscle-Ups
into
90 second amrap:
Toes to Rings
into
90 second amrap:
Handstand Walk
*Each athlete must perform 2 Stations
Test 6 Flow
This test consists of 4 ninety second amraps. Only 1 athlete can work at a time and that athlete must work for the entire 90 seconds. Each athlete must perform 2 of the amraps. They can perform back to back amraps, but are not required to. The team’s score will be the sum of all repetitions performed in each amrap.
Test 6 Movement Standards
For complete movement standards please see the entries for “Power Clean ID 3.02,” “Bar Muscle-up ID 7.07,” “Toes Through Rings ID 8.01,” and “Handstand Walk ID 12.03” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards
Test 6 Special Regulations
The minimum unbroken distance for the handstand walk is 2.5 meters.
Every 2.5 meters completed on the handstand walk will count as 1 repetitio