Official Announcement of Tests for iF3 European Championships 2024
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
The Endurance Test will be performed in the afternoon separately from all other Tests. Tests 2-6 will be performed in the evening consecutively.
10 Rounds For Time:
500m Run
300m SkiErg
Time Cap: 45 Minutes
Test 1 Flow
On the start signal, athletes will run an outdoor loop of 500 meters. After completing their lap, athletes will approach their SkiErg and ski 300 meters. After completing their 300 meters athletes will begin the next run lap. Athletes will continue in this sequence until 10 rounds of each exercise have been completed. After completing the last 300m ski athletes 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 “Ski ID 9.07” in the International Functional Fitness Federation’s Movement Standards Document.
Test 1 Special Regulations
Both of the Athlete’s feet must stay on the SkiErg platform each round until the required 300 meters has been completed.
The endurance test will occur in isolation the afternoon. There will be approximately an hour and a half break before athletes will begin the other 5 tests which will occur in sequence.
Tests 2-6 will occur in succession on a running clock beginning a few hours after the Endurance Test
Prelim Test 2 - Strength
From 0:00 to 6:00
In 6 minutes set a max for the following complex:
- 1 Clean, Anyhow
- 3 Front Squats
- 1 Shoulder to Overhead
Time Cap: 6 minutes
Test 2 Flow
On the start signal, the athlete will have 6 minutes to set a maximum weight for the complex of 1 Clean, 3 Front Squats, and 1 Shoulder to Overhead. The athlete may take as many attempts as they want in the 6 minutes and may increase or decrease the load as they desire. The athletes score will be the weight of the heaviest successfully completed complex.
Test 2 Movement Standards
For complete movement standards please see “Clean, Anyhow ID 3.01,” “Front Squat ID 1.03” and “Shoulder to Overhead ID 5.05” in the International Functional Fitness Federation’s Movement Standards Document.
Test 2 Special Regulations
Athletes may load their own barbells before the time begins.
Athletes can take as many attempts as desired in the 6 minutes.
Athletes can increase or decrease the weight during the 6 minutes as desired.
If an athlete chooses to squat clean for their clean, this does NOT count as one of their 3 front squats. The athlete must perform 3 additional front squats.
The athlete may Thruster or “Thruster Jerk” the final front squat into the shoulder to overhead.
Any type of Shoulder to Overhead that comes from the front rack position may be used. The athlete may not put the bar onto their back and perform their Shoulder to Overhead from the back rack.
If the athlete receives a “no rep” in the middle of the complex, they may continue to work on the complex as long as they have not dropped the bar to the floor after the call of no rep is given. For example, an athlete is no repped on their second front squat of the complex, as long as the athlete has not dropped the bar they can continue squatting until they complete 3 counting repetitions and then continue on with their shoulder to overhead.
The bar must be dropped in front of the athlete in order for the set to count.
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.
Collars must be on the bar on the outside of all plates each time a lift is attempted. Any lift performed without collars will not count.
Rest 6:00-15:00
Prelim Test 3 - Bodyweight
From 15:00-25:00
For Time:
100 Double Unders
9/7 Ring Muscle Ups
25 Box Jump Overs (76/60 cm)
9/7 Ring Muscle Ups
25 Box Jump Overs (76/60 cm)
9/7 Ring Muscle Ups
100 Double Unders
Time Cap: 10 minutes
Test 3 Flow
On the Start signal athletes will perform 100 Double Unders. They will then proceed to their rings and perform the number of ring muscle ups required for their division (9 for males and 7 for females). They will then move to the box for 25 box jump overs. Athletes will then go back to the rings for another set of muscle ups, followed by another set of box jumps overs. Athletes will then return to the rings one final time for their final set of muscle ups, before finishing with 100 more double unders and running across the line to stop their time.
Test 3 Movement Standards
For complete movement standards please see the entries for “Double Under ID 10.07, “Ring Muscle Up ID 8.02”, and “Box Jump Over ID 10.05,” in the International Functional Fitness Federation’s Movement Standards Document.
Test 3 Special Regulations
On the Box Jump Overs athletes may choose to jump completely over the box without touching it, or may choose to jump on top of the box and step down on the other side. Rebounding off and back onto the box will not be allowed.
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 before stepping down.
Hands may not be used on the Box Jump Overs.
Rest 25:00-37:00
Prelim Test 4 - Skill
From 37:00-49:00
For Time:
48 meter Handstand Walk
into
4 Rounds of
8 Double Kettlebell Overhead Squats (24/16 kg)
5 Pull Overs
into
48 meter Handstand Walk
Time Cap: 12 minutes
Test 4 Flow
On the start signal the athlete will perform a 48 meter handstand walk in 8m unbroken increments. After completing the handstand walk, they will move into 4 rounds of 8 Double Kettlebell Overhead Squats and 5 Pull-Overs. After completing the Pull-overs in round 4, athletes will complete a final 48 meter handstand walk, again in a minimum of 7.5m increments, before running across the line to stop their time.
Test 4 Movement Standards
For complete movement standards please see the entries for “Handstand Walk ID 12.03,” “Overhead Squat ID 1.04” “and “Pull-over ID 7.06” in the International Functional Fitness Federation’s Movement Standards Document.
Test 4 Special Regulations
Athletes must complete their handstand walk in unbroken increments of a minimum of 8 meters.
Athletes may do a squat snatch with the kettlebells for their first repetition of the double kettlebell overhead squats.
Athletes should pay special attention and review the Pull-over standard, which requires the chin to break the horizontal plane of the pull-up bar before the feet come over the top of the bar on each repetition.
Athletes will be required to move their kettlebells down the floor after each round. This will be explained during the athlete briefing.
Rest 49:00-1:00:00
Prelim Test 5 - Mixed
From 1:00:00-1:19:00
As many repetitions as possible in 4 rounds of 4 minutes of:
8 Double Kettlebell Hang Snatch (24/16kg)
10 Chest to Bar Pull-ups
8 Shuttle Runs (1 Shuttle run = 8 meters out)
1 minute rest between each 4 minute round
Time Cap: 19 minutes
Test 5 Flow
At the start signal a 4 minute clock will begin and athletes will begin to work through the sequence of 8 Double Kettlebell Hang Snatch, 10 Chest to Bar Pull-ups, and 8 Shuttle Runs. Athletes will work through this sequence as many times as possible in the 4 minutes. At the 4 minute mark, athletes will stop working and a 1 minute rest will begin. During this rest athletes will return to the start line and prepare to start the cycle over. At the completion of the 1 minute rest, a start signal will sound and athletes will start the pattern again, starting from the beginning of the amrap each time. Athletes will continue this cycle for 4 total rounds. The athlete’s score will be the total number of repetitions completed in the test.
Test 5 Movement Standards
For complete movement standards please see the entries for “Kettlebell Snatch ID 6.04,” “Chest To Bar Pull-up ID 7.05,” and “Shuttle Run ID 9.02” in the International Functional Fitness Federation’s Movement Standards Document.
Test 5 Special Regulations
Athletes will start the amrap from the beginning at the start of each round. Athletes will not continue from where they left off.
The Kettlebell Snatches are Double Kettlebell Snatches where the athlete will have a Kettlebell in each hand.
On the Shuttle Runs, athletes will start the very first length each round with both feet behind the line but do not have to start with a hand touching the ground. From there, the athlete must touch both feet and 1 hand beyond the 8 meter line on each length except for the final length where athletes must cross the line completely with both feet, but do not have to touch their hand to the ground. Each single 8m length will count as 1 repetition.
Rest 1:19:00-1:40:00
Prelim Test 6 - Power
From 1:40:00-1:45:00
For Time:
30 Calorie BikeErg
20 Worm Facing Burpees Over Worm
Time Cap: 5 minutes
Test 6 Flow
At the start signal athletes will mount the bike and bike 30 calories. After completing 30 calories, athletes will dismount the bike and perform 20 worm facing burpees. After completing their last burpee, athletes will run across the finish line and stop their time.
Test 6 Movement Standards
For complete movement standards please see the entries for “BikeErg ID 9.06” and “Object Facing Burpee Over Object ID 10.02″ in the International Functional Fitness Federation’s Movement Standards Document.
Test 6 Special Regulations
- Athletes must remain seated or standing on the BikeErg until 30 calories have been completed.
Finals Individuals (Saturday)
Final Test 1 - Endurance
From 0:00 to 19:00
Accumulate As Many Repetitions As Possible In 5 Rounds of 3 Minutes Each:
1200/1000 meter BikeErg
Max Shuttle Runs in the remaining time (Turn Around Every 8 meters)
Rest 1 minute between rounds
Time Cap: 19 Minutes
Test 1 Flow
On the start signal, a 3 minute clock will start and athletes will mount their bike. They will bike the respective amount of meters (1200 for males and 1000 for females). They will then dismount their bike and perform as many shuttle runs as possible for the remainder of the 3 minutes. At the 3 minute mark, athletes will stop working and a 1 minute rest will begin. During this rest athletes will return to the start line and prepare to start the cycle over. At the completion of the 1 minute rest, a start signal will sound and athletes will start the pattern again, starting with the BikeErg buy-in each time. Athletes will continue this cycle for 5 total rounds. The athlete’s score will be the total number of shuttle runs completed across all 5 rounds.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Bike Erg ID 9.06” and “Shuttle Run ID 9.02” in the International Functional Fitness Federation’s Movement Standards Document.
Test 1 Special Regulations
Each 8m length will count as 1 shuttle run.
On the Shuttle Runs, athletes will start the very first length each round with both feet behind the line but do not have to start with a hand touching the ground. From there, the athlete must touch both feet and 1 hand beyond the 8 meter line on each length except for the final length where athletes must cross the line completely with both feet, but do not have to touch their hand to the ground.
Athletes must remain seated or standing on the BikeErg until they complete the required number of meters each round.
Rest 19:00-32:00
Final Test 2 - Strength
From 32:00 to 38:00
In 6 minutes set a max load for the following complex:
- 1 Squat Snatch
- 3 Overhead Squats
Time Cap: 6 minutes
Test 2 Flow
On the start signal, the athlete will have 6 minutes to set a maximum weight for the complex of 1 Squat Snatch and 3 Overhead Squats. The athlete may take as many attempts as they want in the 6 minutes and may increase or decrease the load as they desire. The athletes score will be the weight of the heaviest successfully completed complex.
Test 2 Movement Standards
For complete movement standards please see “Squat Snatch ID 4.03” and “Overhead Squat ID 1.04” in the International Functional Fitness Federation’s Movement Standards Document.
Test 2 Special Regulations
Athletes can take as many attempts as desired in the 6 minutes.
Athletes can increase or decrease the weight during the 6 minutes as desired.
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.
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 to the floor.
The bar must be dropped in front of the athlete in order for the set to count.
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.
Collars must be on the bar and outside all plates prior to any lift attempt. Lifts performed without collars will not count.
Rest 38:00-46:00
Final Test 3 - Bodyweight
From 46:00 to 59:00
As Many Rounds As Possible in 3 Minutes:
Toes To Bar
Immediately into As Many Repetitions as Possible in 10 Minutes:
15 Handstand Push-ups
10 Box Facing Burpee Box Jump Overs 60/50 centimeters
Time Cap: 13 minutes
Test 3 Flow
This test will be scored two parts. Part A is worth 50 points, and is a 3 minute amrap of Toes To Bar. Part B starts immediately at the expiration of the 3 minute clock and is also worth 50 points. Part B is a 10 minute amrap of 15 Handstand Push-ups and 10 Box Facing Burpee Box Jump Overs.
Test 3 Movement Standards
For complete movement standards please see the entries for “Toes To Bar ID 7.01,” “Handstand Push-up ID 12.01,” and “Object Facing Burpee Over Object ID 10.02” in the International Functional Fitness Federation’s Movement Standards Document.
Test 3 Special Regulations
This test is broken into two separate amraps. Each amrap will be scored separately and is worth 50 points.
On the Burpee Box Jump Overs, athletes may choose to jump completely over the box without touching it or to jump and land with 2 feet on top of the box before jumping or stepping down.
Athletes will be required to move their box forward each round. This will be explained at the athlete briefing.
Rest 59:00-1:07:00
Final Test 4 - Skill
From 1:07:00 to 1:18:00
For Time:
5-4-3-2-1
Rope Climbs (4.5 meters)
Lengths of Handstand Walk (8 meters)
Time Cap: 11 minutes
Test 4 Flow
On the start signal athletes will perform 5 Rope Climbs. They will then perform 5 lengths of an unbroken 8 meter handstand walk. Athletes will then return to the rope for 4 more rope climbs followed by 4 lengths of a handstand walk. Athletes will continue in this pattern for rounds of 3, 2, and 1 repetitions before running across the finish line to stop their time.
Test 4 Movement Standards
For complete movement standards please see the entries for “Handstand Walk ID 12.03” and “Rope Climb ID 11.01” in the International Functional Fitness Federation’s Movement Standards Document.
Test 4 Special Regulations
Athletes will be briefed on the rope climb touch and descent lines at the venue.
Handstand Walks must be performed in unbroken 8 meter increments.
Rest 1:18:00-1:27:00
Final Test 5 - Mixed
From 1:27:00 to 1:42:00
For Time:
For Time:
30 Wall Balls 9/6 kg
30 Deadlifts 85/60 kg
80 Double Unders
20 Wall Balls 9/6 kg
20 Deadlifts 85/60 kg
80 Double Unders
10 Wall Balls 9/6 kg
10 Deadlifts 85/60 kg
80 Double Unders
Time Cap: 15 minutes
Test 5 Flow
At the start signal, athletes will pick up their medicine ball and perform 30 Wall Balls followed by 30 deadlifts. Athletes will then move to their jump ropes and perform 80 double unders. Athletes will continue moving in this flow of a round of 20 wall balls, 20 deadlifts, and 80 double unders, and a final round of 10 wall balls, 10 deadlifts, and 80 double unders.
Test 5 Movement Standards
For complete movement standards please see the entries for “Wall Ball ID 15.04,” “Deadlift ID 2.01,” and “Double Under ID 10.07” in the International Functional Fitness Federation’s Movement Standards Document.
Test 5 Special Regulations
The rope must spin forward on double unders.
Rest 1:42:00-1:55:00
Final Test 6 - Power
From 1:55:00 to 2:00:00
For Time
30 Thrusters 50/35 kg
500/400 meter SkiErg
Time Cap: 5 minutes
Test 6 Flow
At the start signal the athlete will perform 30 Thrusters before proceeding to the SkiErg to complete their required number of meters of Skiing, before running across the finish line to stop the time.
Test 6 Movement Standards
For complete movement standards please see the entries for “Thruster ID 5.06,” and “SkiErg ID 9.07” in the International Functional Fitness Federation’s Movement Standards Document.
Test 6 Special Regulations
The bar must be dropped in front of the athlete.
The athlete must stay on the SkiErg platform with both feet until the required distance is achieved.