Official Test Announcement for iF3 European Championships 2026
Test announcements can be downloaded as a PDF here:
(If for any reason the texts below should differ from pdf documents, the wording in the PDF has precedence.)
Contents
Individuals
Test 1 - Endurance
From 00:00-25:00
For Time:
40 Box Jump Over (60cm/50cm)
20 Shuttle Run with Burpee Turn Around (Each Shuttle Run is 9 meters down and 9 meters back)
40 Box Jump Over (60cm/50cm)
40 Shuttle Run (Each Shuttle Run is 9 meters down and 9 meters back)
40 Box Jump Over (60cm/50cm)
20 Shuttle Run with Burpee Turn Around (Each Shuttle Run is 9 meters down and 9 meters back)
40 Box Jump Over (60cm/50cm)
Time Cap: 25 Minutes
Test 1 Flow, Movement Standards, and Special Regulations
On the start signal, athletes will move to their box and perform 40 box jump overs. After their 40th box jump over they will perform 20 shuttle runs with a burpee at the turn around point. Each shuttle run is 9 meters down and 9 meters back and the burpee will be performed after the athlete crosses the line on each side. After their 20th shuttle run athletes will return to their box for 40 more box jump overs followed by 40 shuttle runs with a regular touch turn around. After their 40th shuttle run, athletes will perform 40 more box jump overs, another 20 shuttle runs with a burpee turn around, and a final set of 40 box jump overs. After their final box jump over, athletes run across the finish line to stop their time.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Box Jump Over ID 10.05” and “Shuttle Run ID 9.02” and “Object Facing Burpee Over Object ID 10.02” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 1 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.
On the Shuttle Runs with Burpee Turn Around, the athlete will perform a burpee every 9 meters in lieu of a hand touch. Each time the athlete cross the line they will turn around and perform a burpee with their entire body including their hands perpendicular to and behind the line. The athlete’s head may be in front of the line. The athlete can then stand up and begin their next shuttle run. The jump requirement for this movement is waived, and a jump is NOT required. A burpee is not required before the start of the first shuttle run or after the end of the 20th shuttle run.
On the Shuttle Runs with the touch turn around, 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 9 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. 1 repetition is 9 meters down the lane and 9 meters back.
Rest 25:00 to 33:00
Test 2 - Strength
From 33:00-38:00
Every Minute For 5 Minutes:
1 Snatch, Anyhow
Score: Sum Total of The Athlete’s 3 Best Snatches
Time Cap: 5 Minutes
Test 2 Flow, Movement Standards, and Special Regulations
Test 2 Flow
On the start signal, athletes will have 1:00 to attempt a 1 rep max snatch, anyhow. The athlete may only make 1 attempt in the 1:00 minute window. On the start of the next minute, the athlete will perform another 1 rep max snatch. The athlete will repeat this pattern for a total of 5 minutes. Athletes may increase the weight on their bar at anytime, but may not decrease the weight on their bar. The athlete’s score will be the total of their heaviest 3 made lifts.
Test 2 Movement Standards
For complete movement standards please see “Snatch, Anyhow ID 4.01,” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 2 Special Regulations
Athletes can only take 1 attempt each minute.
Athletes can leave the weight the same or increase the weight during the test as desired but may not decrease the weight on the bar.
Athletes may pre-load their barbells during their rest after the Endurance test before the Strength test begins. Athletes may also warm-up in their lane during this period of time.
The lifting area must be clear of plates before any snatch attempt can be made.
The bar must be dropped in front of the athlete in order for the snatch to count.
In order for a lift to count, the athlete must have completed the lift by the 1 minute mark each round.
Collars must be on the bar and outside all plates prior to any lift attempt. Lifts performed without collars will not count.
If the athlete’s knee touches the ground during the snatch the repetition will not count.
Athletes must remain in their designated lifting section during their lift. If they exit their section, the repetition will not count.
The Athlete’s score will be the sum total of their 3 heaviest successful snatches.
Rest 38:00-48:00
Test 3 - Bodyweight
From 48:00-56:00
For Time:
13 Bar Muscle-ups
150 Double Unders
11 Bar Muscle-ups
100 Double Unders
9 Bar Muscle-ups
50 Double Unders
7 Bar Muscle-ups
Time Cap: 8:00 minutes
Test 3 Flow
On the Start Signal, athletes will perform 10 bar muscle ups overs followed by 150 Double Unders. Athletes will then return to the bar for 11 bar muscle ups and 100 double unders. After their 100th double under, athletes will return to the bar for a set of 9 bar muscle ups and 50 double unders. After their last double under, athletes will perform 7 final bar muscle ups before running across the line to stop the time.
Test 3 Movement Standards:
For complete movement standards please see the entries for “Bar Muscle-up ID 7.07,” and “Double Under ID 10.07” in the International Functional Fitness Federation’s Movement Standards Document located at: Movement standards .
Test 3 Special Regulations
The rope must spin forward on double unders.
Rest 56:00-1:05:00
Test 4 - Skill
From 1:05:00-1:13:00
For Time:
12 Right Arm Dumbbell Hang Squat Snatch (27.5kg/22.5kg)
12 Left Arm Dumbbell Hang Squat Snatch (27.5kg/22.5kg)
4 Meters Handstand Walk into 1/2 Pirouette (180 degrees) into 4 Meters Backward Handstand Walk
2/1 Seated Legless Rope Climb
4 Meters Backward Handstand Walk into 1/2 Pirouette (180 degrees) into 4 Meters Handstand Walk
12 Right Arm Dumbbell Hang Squat Snatch (27.5kg/22.5kg)
12 Left Arm Dumbbell Hang Squat Snatch (27.5kg/22.5kg)
Time Cap: 8 Minutes
Test 4 Flow
On the start signal athletes will perform 12 Dumbbell Hang Squat Snatches on their right arm, followed by 12 Dumbbell Hang Squat Snatches on their left arm. They will then perform 4 meters of a handstand walk into a 1/2 pirouette (180 degree turn) into 4 meters of a backward handstand walk. Athletes will then move to their rope and perform their seated legless rope climbs. They will then perform 4 meters of a backward handstand walk into a 1/2 pirouette (180 degree turn) into 4 meters of a handstand walk. Athletes will then return to their dumbbell for 12 more Dumbbell Hang Squat Snatches on their right arm, followed by 12 more Dumbbell Hang Squat Snatches on their left arm before running across the line to stop their time.
Test 4 Movement Standards
For complete movement standards please see the entries for “Hang Squat Snatch ID 4.06” “Handstand Pirouette ID 12.05,” “Handstand Walk ID 12.03” and “Rope Climb, Seated Start ID 11.02, Variation V.18 Legless” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 4 Special Regulations
Athletes will be briefed on the rope climb touch and descent lines at the venue.
Athletes must complete each handstand walk-pirouette-handstand walk complex unbroken (9 meters total length unbroken).
Athletes may use their legs on the descent of the rope climbs
Rest 1:13:00 to 1:25:00
Test 5 - Mixed
From 1:25:00 to 1:38:00
For Time:
2 Rounds of:
21 Deadlift (60kg/45kg)
15 Hang Power Clean (60kg/45kg)
9 Shoulder to Overhead (60kg/45kg)
immediately into 4 Rounds of:
10 Toes to Bar
10 Handstand Push-ups
immediately into 2 Rounds of:
21 Deadlift (60kg/45kg)
15 Hang Power Clean (60kg/45kg)
9 Shoulder to Overhead (60kg/45kg)
Time Cap: 13 minutes
Test 5 Flow
At the start signal, athletes will begin two rounds of 21 deadlifts, 15 hang power cleans, and 9 shoulder to overhead. After their second round they will head to the rig and being 4 rounds of 10 toes to bar and 10 handstand push-ups. After their 4th round of handstand push-ups is complete, athletes will move back to their barbell and perform 2 more rounds of 21 deadlifts, 15 hang power cleans and 9 shoulder to overheads. After their last shoulder to overhead, they will run across the line to stop their time.
Test 5 Movement Standards
For complete movement standards please see the entries for “Toes To Bar ID 7.01,” “Handstand Push-Up, ID 12.01,” “Deadlift ID 2.01,” “Hang Clean, Anyhow ID 3.04,” and “Shoulder to Overhead ID 5.05” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards
Test 5 Special Regulations
Athletes wishing to connect their deadlifts into their hang cleans must pause at the top of their last deadlift in the hang position before beginning their hang power cleans.
Athletes wishing to connect their hang cleans to their shoulder to overheads, must stand up and reach full extension on their final clean before beginning their shoulder to overheads.
Rest 1:38:00 to 1:53:00
Test 6 - Power
1:53:00-1:58:00
For Time:
9 meter Single Dumbbell Overhead Walking Lunge (27.5kg/22.5kg)
20 Single Dumbbell Thrusters (27.5kg/22.5kg)
30 Chest to Bar Pull-ups
20 Single Dumbbell Thrusters (27.5kg/22.5kg)
9 meter Single Dumbbell Overhead Walking Lunge (27.5kg/22.5kg)
Time Cap: 5 minutes
Test 6 Flow
At the start signal the athlete will perform a 9 meter overhead walking lunge with a single dumbell followed by 20 dumbbell thrusters with a single dumbbell. They will then head to their pull-up bar for 30 Chest To Bar Pull-ups followed by 20 more single dumbbell thrusters and a final single dumbbell overhead walking lunges for 9 meters. Athletes will then run across the finish line to stop their time.
Test 6 Movement Standards
For complete movement standards please see the entries for “Chest To Bar Pull-up ID 7.05,” “Thruster ID 5.06” and “Walking Lunge ID 15.06 Variation V.06 Overhead” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards
Test 6 Special Regulations
Athletes may use any arm for the overhead walking lunge and the dumbbell thrusters. There is no requirement to switch arms, but athletes may switch arms at intervals of their choosing.
Dropping of the dumbbell from above the knee is not allowed.