Official Announcement of Tests for iF3 European Championships 2023
Test announcements can be downloaded as PDF:s here:
(If for any reason the texts below should differ from pdf documents, the wording in the PDF has precedence.)
Contents
Prelims Individuals (Friday)
Prelim Test 1 - Endurance
From 0:00 to 20:00
2 rounds for time:
- 75 Double Unders
- 750 meter Row
- 750 meter Run
Time Cap: 20 Minutes
Test 1 Flow
On the start signal, athletes will proceed to their rope and do 75 Double Unders. After completing their double unders, athletes will sit on their rower and row 750 meters. After completing the row, they will proceed to the track and run 750 meters. After the run, athletes will move back to their jump rope and complete a second round, exactly the same as the first. After the final run, athletes will run across the finish line to stop their time.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Run ID 9.01,” “Double Under ID 10.07,” and “Row ID 9.03” in the International Functional Fitness Federation’s Movement Standards Document.
Test 1 Special Regulations
- The rope must spin forward on double unders.
Rest 20:00-35:00
Prelim Test 2 - Strength
From 35:00 to 40:00
5 minutes to find a max for the following complex:
- 1 Snatch
- 1 Hang Snatch
- 1 Overhead Squat
Time Cap: 5 minutes
Test 2 Flow
On the start signal, athletes will have 5 minutes to set their max for the complex of 1 Snatch + 1 Hang Snatch + 1 Overhead Squat. Athletes may take as many attempts as they would like, and they may increase or decrease the weight in whatever intervals they would like.
Test 2 Movement Standards
For complete movement standards please see “Snatch, Anyhow ID 4.01” “Hang Snatch, Anyhow ID 4.04,” and “Overhead Squat ID 1.04” in the International Functional Fitness Federation’s Movement Standards Document.
Test 2 Special Regulations
- Athletes must load their own barbells. There will be time for athletes to pre-load their barbells during the rest before the test begins.
- Once the bar leaves the ground on the first repetition, athletes must complete their set without dropping the bar. However, if an athlete receives a “no rep” on one of the repetitions in the complex they may repeat that repetition and get credit for the entire complex, as long as they do not drop the bar. For example, if an athlete is no repped on their Overhead Squat, they may repeat just the Overhead Squat and get credit for the complex as long as they did not drop the bar.
- The athlete may NOT rest the bar on their back at any time. Doing so will invalidate the complex.
- The athlete may rest the bar in the crease of the hip after their first snatch in order to readjust their grip
- Athletes must drop the bar in front of them at the end of the complex in order for the complex to count. Dropping the bar behind them will invalidate the complex.
- Athletes can take as many attempts as they would like and may increase or decrease weights as they see fit.
Rest 40:00-50:00
Prelim Test 3 - Bodyweight
From 50:00 to 62:00
3 Rounds For Time:
- 12/10 Pull-ups
- 6 meter Handstand Walk
- 6 Right Leg Pistols
- 6 Left Leg Pistols
- 6 meter Handstand walk
Into 2 Rounds For Time:
- 10/8 Chest To Bar
- 8 meter Handstand Walk
- 6 Right Leg Pistols
- 6 Left Leg Pistols
- 8 meter Handstand Walk
Into 1 Round For Time:
- 8/6 Bar Muscle Ups
- 10 meter Handstand Walk
- 6 Right Leg Pistols
- 6 Left Leg Pistols
- 10 meter Handstand Walk
Time Cap: 12 minutes
Test 3 Flow
On the Start signal athletes will perform their allotted number of pull-ups followed by a 6 meter Handstand Walk (minimum unbroken section is 3 meters). They will do 6 pistols on one leg, followed by 6 pistols on the other leg. They will then move back to the handstand walk and perform another 6 meter handstand walk back to the pull-up rig. Athletes will repeat this sequence for 2 more rounds. After completing their 3rd round, they will start 2 rounds of the same sequence, except the Pull-ups will become chest to bars and the handstand walk will become 2 meters longer. After completing the second round, athletes will move on to one final round of bar muscle-ups, handstand walks, pistols, and one final handstand walk. After their final handstand walk, athletes will run across the finish line to stop their time.
Test 3 Movement Standards
For complete movement standards please see the entries for “Handstand Walk ID 12.03”, “Pull-up ID 7.04,” “Chest to Bar Pull-up ID 7.05,” “Pistol ID 1.06”, and “Bar Muscle Up ID 7.07” in the International Functional Fitness Federation’s Movement Standards Document.
Test 3 Special Regulations
- The minimum unbroken section of the handstand walk is half the length of the total distance for that round (i.e 3 meters for the 6 meter walk, 4 meters for the 8 meter walk, and 5 meters for the 10 meter walk).
- Athletes must do all 6 pistols on the same leg before switching to the other leg. However, the pistols do not have to be unbroken.
- ATHLETES ARE ADVISED TO WEAR GLOVES ON THE HANDSTAND WALK DUE TO ANTICIPATED HIGH OUTDOOR TEMPERATURES
Rest 62:00-72:00
Prelim Test 4 - Skill
From 72:00 to 78:00
As Many Repetitions As Possible In 6 Minutes:
- 1 Forward Roll to Support On Rings
- 3 Ring Dips
- 10 Meter Farmer’s Carry Right Hand (40/30kg)
- 2 Right Arm Kettlebell Get-ups (24/16kg)
- 2 Left Arm Kettlebell Get-ups (24/16kg)
- 10 meter Farmer’s Carry Left Hand (40/30kg)
Time Cap: 6 minutes
Test 4 Flow
On the start signal the athlete will progress to their rings and perform 1 Forward Roll to support on the rings followed by 3 ring dips. The athlete will then perform a 10 meter Farmer’s Carry and 2 Kettlebell Get-ups on each arm before doing a Farmer’s Carry back on the other arm. The athlete will continue in this pattern for 6 minutes, accumulating as many repetitions as possible.
Test 4 Movement Standards
For complete movement standards please see the entries for “Forward Roll on Rings ID 8.04” “Dip ID 8.03,” “Loaded Carry ID 14.07 Variation Farmers V.07” and “Kettlebell Get-Up ID 6.05” in the International Functional Fitness Federation’s Movement Standards Document.
Test 4 Special Regulations
- Athletes do not have to do the Forward Roll and the Ring Dips unbroken.
Rest 78:00-90:00
Prelim Test 5 - Mixed
From 90:00 to 104:00
For Time:
- 1000/800 meter Bike Erg
- 40 Wall Balls (9kg/6kg)
- 10 Power Cleans (80kg/50kg)
- 30 Box Jump Overs (60cm/50cm)
- 8 Shoulder to Overhead (80kg/50kg)
- 20 Toes To Bar
- 6 Clean and Jerk (80kg/50kg)
- 4 Rope Climbs
Time Cap: 14 minutes
Test 5 Flow
At the start signal, athlete’s will mount their bike and ride the designated number of meters. After completing their bike meters, they will move to their wall ball and perform 40 wall balls, followed by 10 cleans, and 30 box jump overs. They will then return to the barbell to perform 8 shoulder to overhead followed by 20 toes to bar, 6 clean and jerk, and finishing with 4 rope climbs. Athletes will run across the line to stop their time after their 4 rope climbs.
Test 5 Movement Standards
For complete movement standards please see the entries for “Bike Erg ID 9.06,” “Wall Ball ID 15.04“, “Clean, Anyhow ID 3.01,” “Box Jump Over ID 10.05,” “Shoulder to Overhead ID 5.05,” “Toes to Bar ID 7.01,” and “Clean and Jerk ID 4.08” in the International Functional Fitness Federation’s Movement Standards Document.
Test 5 Special Regulations
- For the Box Jump Overs, athletes may not rebound their jumps. This means they must either jump on top of the box and step down off the box or jump completely over the box. If the athlete chooses to jump on top of the box and step down, they must touch both feet on top of the box.
Rest 104:00-116:00
Prelim Test 6 - Power
From 116:00 to 120:00
For Time:
- 15 Thrusters (60/40kg)
- 12 Bar Facing Burpee
- 9 Thrusters (60/40kg)
- 6 Bar Facing Burpee
Time Cap: 4 minutes
Test 6 Flow
At the start signal the athlete will perform 15 thrusters, followed by 12 bar facing burpees, followed by 9 thrusters, and then finishing up with 6 bar facing burpees. Athletes must run across the finish line to stop their time.
Test 6 Movement Standards
For complete movement standards please see the entries for “Thruster ID 5.06” “Object Facing Burpee Over Object ID 10.02” in the International Functional Fitness Federation’s Movement Standards Document.
Test 6 Special Regulations
- If an athlete’s foot contacts the bar during the jump for the burpee, the athlete must repeat the jump to receive credit for the repetition, but does not have to repeat the entire burpee.
Finals Individuals (Saturday)
Final Test 1 - Endurance
From 0:00 to 20:00
6 Rounds For Time:
- 500 meter Bike Erg
- 250 meter Run
Time Cap: 20 Minutes
Test 1 Flow
On the start signal, athletes will mount their bike. They will bike for 500 meters, followed by a 250 meter run on a track. They will repeat this cycle for a total of 6 rounds. Athletes will run across the line to stop their time at the conclusion of the 6th round.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Bike Erg ID 9.06” and “Run ID 9.01” in the International Functional Fitness Federation’s Movement Standards Document.
Test 1 Special Regulations
- None at this time
Rest 20:00-35:00
Final Test 2 - Strength
From 35:00 to 43:00
For maximum load on a running clock:
- 3 minutes to set a 3 rep max clean
Rest 1 minute
- 2 minutes to set a 2 rep max shoulder to overhead
Rest 1 minute
- 1 minute to set a 1 rep max clean and jerk
Time Cap: 8 minutes
Test 2 Flow
On the start signal, the athlete will have 3 minutes to set a 3 rep max touch and go clean. Athletes may take as many attempts as they want, and may increase and decrease weight as they choose. When the 3 minute clock expires, athletes have 1 minute to rest. They may change their weights during the rest period. When the rest period is over, athletes will have 2 minutes to set a 2 rep max shoulder to overhead from the ground. The athletes will then have 1 more minute to rest, before having 1 final minute to set a 1 rep max clean and jerk. The athlete’s score is the total of their best completed attempts in each of the three segments (i.e 3rm clean + 2rm Shoulder to Overhead + 1rm Clean and Jerk).
Test 2 Movement Standards
For complete movement standards please see “Clean, Anyhow ID 3.01” “Shoulder to Overhead ID 5.05” and “Clean and Jerk ID 4.08” in the International Functional Fitness Federation’s Movement Standards Document.
Test 2 Special Regulations
Athletes must change the weight on their own barbells.
Athletes may pre-load their barbells before the Strength test begins. Athletes will also be given time to warm-up in their lane before time begins.
Shoulder to Overheads must occur from the front rack position.
If the athlete receives a “no rep” anywhere in a set, they may continue working until they receive the required number of good reps to complete the set as long as they did not drop the bar.
The bar must be dropped in front of the athlete in order for the set to count.
The set of 3 cleans must be “unbroken.” This means that the athlete cannot drop the bar nor can the athlete stop on the ground for any longer than a “tap.”
An athlete cannot rest with their hands off the bar with the bar trapped in their hip crease. If they need to readjust their grip during the set with the bar in their hip crease, they may do so as long as the hands remain on the bar.
Any style of clean which originates from the floor is acceptable.
Any style of Shoulder to Overhead that originates from the front rack is acceptable.
The Shoulder to Overheads will come from the floor.
In order for a lift to count, the athlete must have pulled the bar off the ground before the lifting clock expires. An athlete can continue to complete the lift past the expiration of the lifting clock as long as the bar was off the ground before time ran out. However, the athlete should be aware that doing this will cut into their rest time.
Rest 43:00-50:00
Final Test 3 - Bodyweight
From 50:00 to 60:00
As Many Rounds As Possible in 10 Minutes:
2 rounds of:
- 3/2 Strict Muscle Ups
- 10 meter Run
- 40 Double Unders
- 10 meter Run
- 6/4 Deficit Strict Handstand Push-ups (12/8cm)
- 20 meter Run
Then, in the remaining time complete as many rounds as possible of:
- 6/4 Ring Muscle Ups
- 10 meter Run
- 40 Double Unders
- 10 meter Run
- 12/10 Deficit Handstand Push-ups (9.5/8cm)
- 20 meter Run
Time Cap: 10 minutes
Test 3 Flow
On the go signal, athletes will begin a 10 minute amrap. The buy-in to the amrap is 2 rounds of strict muscle, run to the other side of the playing field, 40 Double Unders, run back to rig, perform strict deficit handstand pushups, then run to the other side of the playing field and back. After 2 rounds of that has been completed, athletes will perform as many rounds as possible in the remaining time of Muscle ups, run to the other side of the playing field, 40 double unders, run back to the rig, deficit handstand push-ups, and then run to the other side of the playing field and back.
Test 3 Movement Standards
For complete movement standards please see the entries for “Ring Muscle Up ID 8.02,” as well as “Ring Muscle Up ID 8.02, Variation Strict ID V.12,” “Shuttle Run ID 9.02,” “Handstand Push-up, Variation Deficit V.09,” as well as “Handstand Push-up, Variation Strict V.12, Variation Deficit V.09,” and “Double Under ID 10.07” in the International Functional Fitness Federation’s Movement Standards Document.
Test 3 Special Regulations
For the 20 meter shuttle run, athletes will change direction at the 10 meter mark and must touch both feet and 1 hand to the ground beyond the line before heading back for the final 10 meters.
For the 10 meter shuttle runs no touch element is required but athletes must pass the line completely in order to receive credit for their run.
Rest 60:00-72:00
Final Test 4 - Skill
From 72:00 to 80:00
Perform As Many Rounds As Possible In 8 Minutes Of:
- 5 Pull-Overs
- 15 Second Unbroken Handstand Hold (1 x 1 meter square)
- 15 Second Unbroken L-Sit Hold
Time Cap: 8 minutes
Test 4 Flow
On the start signal athletes will perform 5 Pull-Overs. They will then proceed to their square and must hold a 15 second handstand within their square. If they come down before :15 seconds has elapsed, they must start their set over. They will then move to their parallettes and perform an unbroken 15 second L-Sit. Again, if they come down before :15 seconds has elapsed, they must start their L-Sit over. Athletes will continue in this pattern for 8 minutes, accumulating as many rounds as possible.
Test 4 Movement Standards
For complete movement standards please see the entries for “Handstand Hold ID 12.04 Variation 15.1 Movement Allowed,” “Pull-Over ID 7.06,” and “L-Sit ID 13.04” in the International Functional Fitness Federation’s Movement Standards Document.
Test 4 Special Regulations
- Athletes may move around during their handstand hold as long as they stay within the designated box.
- On the Handstand Hold or the L-Sit, if the athlete breaks before the 15 seconds is up, they must start their hold again from 0 seconds.
Rest 80:00-90:00
Final Test 5 - Mixed
From 90:00 to 104:00
For Time:
- 20/15 Calorie Row
- 6 Burpee Box Step Ups 60/50cm
- 8 Snatches 70/45kg
- 6 Burpee Box Jumps 60/50cm
- 6 Hang Snatches 70/45kg
- 6 Box Facing Burpee Box Jump Overs 60/50cm
- 4 Overhead Squats 70/45
- 6 Box Facing Burpee Box Jump Overs 60/50cm
- 6 Hang Snatches 70/45kg
- 6 Burpee Box Jumps 60/50cm/li>
- 8 Snatches 70/45kg
- 6 Burpee Box Step Ups 60/50cm
- 20/15 Calorie Row
Time Cap: 14 minutes
Test 5 Flow
At the start signal, athletes will mount the rower and row their calories. After finishing their calories, they will proceed to their box and perform 6 burpee box step ups, followed by 8 snatches. They will then go back to their box for 6 burpee box jumps followed by 6 hang
snatches. They will return to their box for 6 burpee box jump overs and 4 overhead squats. After their 4 overhead squats they will work their way in reverse order, back through each movement, finishing with their row before crossing the line to stop their time.
Test 5 Movement Standards
For complete movement standards please see the entries for “Row ID 9.03,” “Snatch, Anyhow ID 4.01,” “Hang Snatch, Anyhow ID 4.04,” “Object Facing Burpee Over Object ID 10.01,” “Burpee to Target ID 10.03 + Box Jump ID 10.04,” in the International Functional Fitness Federation’s Movement Standards Document.
Test 5 Special Regulations
The Burpee Box Step Ups and Burpee Box Jumps will use a combination of the standards for Burpee to Target and Box Jump. The Rep Start position will be the start position of the Burpee to Target standard and the rep end position will be the rep end position from the Box Jump standard. A jump is not allowed on the step up repetitions, but is required on the box jump repetitions.
Athletes may not jump on the box for any repetitions labeled “step ups” and must step onto the box with 1 foot at a time.
Rest 104:00-116:00
Final Test 6 - Power
From 116:00 to 120:00
For Time:
- 12 Dumbbell Hang Clean (2 x 22.5/15kg)
- 10 meter Dumbbell Front Rack Walking Lunge (2 x 22.5/15 kg)
- 9 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
- 10 meter Dumbbell Front Rack Walking Lunge (2 x 22.5/15kg)
- 6 Devil’s Press (2 x 22.5/15kg)
- 10 meter Run to Finish Line
Time Cap: 4 minutes
Test 6 Flow
At the start signal the athlete will perform 12 Dumbbell Hang Cleans followed by a 10 meter walking lunge with the dumbbells in the front rack. Then the athlete will complete 12 Dumbbell Shoulder to Overhead and lunge back another 10 meters. The athlete will finish with 6 Devil’s Press before dropping the dumbbells and running across the finish line to stop the time.
Test 6 Movement Standards
For complete movement standards please see the entries for “Hang Clean, Anyhow ID 3.04,” “Walking Lunge ID 15.06 Variation Front Rack V.02” and “Shoulder to Overhead ID 5.05” and “Devil’s Press ID 15.07” in the International Functional Fitness Federation’s Movement Standards Document.
Test 6 Special Regulations
- None at this time
Pairs (Sunday)
Pairs Test 1 - Endurance
From 0:00 to 15:00
6 Rounds For Time:
- 1000/800m Bike Erg (Each)
- 750/500m Row (Each)
- Run 750m Run (Together)
Time Cap: 15 Minutes
Test 1 Flow
On the start signal, one athlete will mount the bike and one will mount the rower. They will each bike or row their allotted meters individually. Then they will switch places. When both athletes have finished both a bike and row segment, they will run together as a team for 750 meters. Athletes will run across the line to stop their time.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Bike Erg ID 9.06,” “Row ID 9.03,” and “Run ID 9.01” in the International Functional Fitness Federation’s Movement Standards Document.
Test 1 Special Regulations
- None at this time
Rest 15:00-30:00
Pairs Test 2 - Strength
From 30:00 to 35:00
- In 5 minutes, both athletes will establish their 1 rep max Thruster from the ground.
Time Cap: 5 minutes
Test 2 Flow
On the start signal, athletes will have 5 minutes to set their 1 rep max thruster, from the ground. Athletes can take as many attempts as they want, and increase and decrease their weight as needed. Pairs will have 2 barbells but will not have two complete sets of plates and must share plates with each other. Athletes may load and unload the bars simultaneously but must lift one at a time. The score of the test will be the combined total of the male and the female athlete’s heaviest lift.
Test 2 Movement Standards
For complete movement standards please see “Thruster ID 5.06” in the International Functional Fitness Federation’s Movement Standards Document.
Test 2 Special Regulations
- Pairs may assist each other in changing the weight, but may not receive assistance from anyone else.
- The Thruster will come from the floor.
- Bars may start loaded
- “Thruster Jerks” are not allowed.
- A Squat Clean Thruster is acceptable.
- The bar must be dropped in front of the athlete to count.
- The athletes feet do not have to stay stationary in the thruster. The athlete may take a step forward as long as they do not rebend the knees and assist in the press out by doing so.
- The athlete may perform their thruster with any width stance they want. Athletes may squat with the feet outside of shoulder width and do not have to return the feet to within shoulder width at the end of the rep.
- In order for a lift to count, the athlete must have pulled the bar off the ground before the lifting clock expires. An athlete can continue to complete the lift past the expiration of the lifting clock as long as the bar was off the ground before time ran out.
- Athletes will have a male and female barbell, but should expect that they will have to share plates with their partner and will not have two full sets of weight plates to work with.
- Athletes may load and unload their barbells at the same time. However, only one lift can happen at a time. Athletes may not lift in synchronization.
Rest 35:00-40:00
Pairs Test 3 - Bodyweight
From 40:00 to 46:00
For Time:
- 50 Strict Pull-ups (Switch Athletes Every 10 Reps)
- 100 Push Ups (Split as Desired)
- 150 Air Squats (Split As Desired)
Time Cap: 6 minutes
Test 3 Flow
On the go signal, athletes will perform 50 strict pull-up, followed by 100 push-ups, and finally by 150 air squats. They can split the repetitions however they want.
Test 3 Movement Standards
For complete movement standards please see the entries for “Pull-up ID 7.04 Variation Strict V.12,” “Push-up ID 15.01,” and “Air Squat ID 1.01” in the International Functional Fitness Federation’s Movement Standards Document.
Test 3 Special Regulations
- Athletes must split the pull-ups into sets of 10, alternating athletes every 10 reps. The repetitions do not have to be unbroken, but the athletes must complete their 10 repetitions before switching out with their partner. Either athlete may start first.
- Athletes can split the repetitions on push-ups and air squats however they want.
- Athletes legs and knees will not be allowed to make contact with the ground on the push-ups.
Rest 46:00-51:00
Pairs Test 4 - Mixed Relay 1
From 51:00 to 58:00
4 rounds for time:
- 8 Synchronized Bar Muscle Ups
- 5 meter Handstand Walk (Each)
- 8 Right Leg Synchronized Pistols
- 8 Left Leg Synchronized Pistols
- 5 meter Handstand Walk (Each)
Time Cap: 7 minutes
Test 4 Flow
On the start signal, the pair will perform 8 synchronized bar muscle ups. Then the first athlete will handstand walk for 5 meters. When they finish their handstand walk, the other athlete will handstand walk for 5 meters. Then both athletes will perform 8 synchronized right leg pistols, followed by 8 synchronized left leg pistols. Then the athletes will handstand walk back in the same manner as the first handstand walk. Athletes will continue in this pattern until they have completed 4 rounds.
Test 4 Movement Standards
For complete movement standards please see the entries for “Bar Muscle Up ID 7.07,” “Handstand Walk ID 12.03,” and “Pistols ID 1.06” in the International Functional Fitness Federation’s Movement Standards Document.
Test 4 Special Regulations
- Pistols do not have to be unbroken, but athletes must perform all the right leg pistols before switching to their left leg.
- Please note that the synchronization requirements are now specifically noted in the movement standards document
Rest 58:00-65:00
Pairs Test 5 - Team Strategy
From 65:00 to 75:00
For Time:
- 20 Wall Balls (Each; 9/6kg)
- 10 Synchronized Deadlift (100/75kg)
- 15 Toes to Bar (Each)
- 10 Synchronized Deadlift (100/75kg)
- 10 Box Jumps (Each, 60/50cm)
- 10 Synchronized Deadlift (100/75kg)
- 5 Devil’s Press (Each, 22.5/15Kg)
- 10 Synchronized Deadlift (100/75kg)
- 3 Rope Climbs (Each, 4.5m)
Time Cap: 10 minutes
Test 5 Flow
At the start signal, athlete one will perform 20 wall balls, when they finish athlete two will perform 20 wall balls. Then both athletes will do 10 synchronized deadlifts together. They will then move to the toes to bar, where one athlete will do 15 toes to bar, followed by the other athlete. Then they will perform 10 more synchronized deadlifts together. They will then perform 10 box jumps each, with one athlete performing all 10 before the other begins; followed by 10 more synchronized deadlifts. Each athlete will then perform 5 Devil’s Press each, followed by their final set of 10 synchronized deadlifts. To finish each athlete will perform 3 rope climbs, one athlete doing all 3 reps followed by the other athlete. They will then run 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,” “Deadlift ID 2.01,” and “Toes to Bar ID 7.01,” “Box Jump ID 10.04,” “Devil’s Press ID 15.07,” and “Rope Climb ID 11.01,” in the International Functional Fitness Federation’s Movement Standards Document.
Test 5 Special Regulations
- Athletes will perform their individual movement in a waterfall fashion, with one athlete performing all their repetitions before the other may begin.
- Athletes will perform their synchronized movements together at the same time.
- The pair may switch which athlete starts on a particular movement throughout the workout and does not have to have the same athlete starting first on every single movement. However, you must complete all your repetitions before switching athletes.
- Athletes must step down their box jumps. No rebounding is allowed.
Rest 75:00-85:00
Pairs Test 6 - Mixed Relay 2
From 85:00 to 90:00
For Time:
- 50 Double Unders
- 10 meter Run
- 9 Cleans 60/40kg
- 7 Snatches 60/40kg
- 5 Bar Facing Burpees
- 10 meter Run
Time Cap: 5 minutes
Test 6 Flow
At the start signal, athlete one will perform the entire test. When athlete one completes their final 10 meter run, they will tag their partner who will then begin work and complete the entire test individually. When athlete 2 has finished the test, both athletes will run across the line together to stop their time.
Test 6 Movement Standards
For complete movement standards please see the entries for “Double Under ID 10.07,” “Clean, Anyhow ID 3.01” and “Snatch, Anyhow ID 4.01” and “Object Facing Burpee Over Object ID 10.02,” and “Shuttle Run ID 9.02” in the International Functional Fitness Federation’s Movement Standards Document.
Test 6 Special Regulations
- Tagging instructions will be provided during the athlete briefing