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Official Announcement of Tests for iF3 European Championships 2025

Test announcements can be downloaded as PDF:s here:

Prelims
Final

(If for any reason the texts below should differ from pdf documents, the wording in the PDF has precedence.)

Contents

Prelims Individuals

Prelim Test 1 - Endurance

For Time:

  • 1000 Meter Row
  • 180 Meter Dball carry (70/40kg)
  • 1000 Meter Ski
  • 180 Meter Dball Carry (70/40kg)
  • 500 Meter Ski
  • 180 Meter Dball Carry (70/40kg)
  • 500 Meter Row
  • 180 Meter Dball Carry (70/40kg)

Time Cap: 30 Minutes

Test 1 Flow

On the start signal, athletes will row 1000 meters followed by a 180 meter DBall Carry, as 20 lengths of 9 meters. They will then ski 1000 meters and perform another 180 meter DBall Carry. Athletes will then Ski 500 meters, perform another DBall carry and finally a 500 meter row and one more 180 meter DBall carry before running across the line to stop their time.

Test 1 Movement Standards

For complete movement standards please see the entries titled “Row ID 9.03,” “Ski ID 9.07,” “Loaded Carry ID 14.07 Variation Bear Hug V.05,” in the International Functional Fitness Federation’s Movement Standards Document.

Test 1 Special Regulations

  • Both of the Athlete’s feet must stay on the Ski Erg platform until the required number of meters have been reached.
  • Athlete must stay seated on rower until they have completed the entire required distance.
  • Athletes are in charge of resetting their rower and skierg.
  • The endurance test will occur in isolation on Friday evening. Tests 2-6 will occur on Saturday.
Tests 2-6 will occur in succession on a running clock.

Prelim Test 2 - Strength

From 0:00 to 6:00

3 Rounds For Both Reps and Weight:

  • 9 Deadlifts
  • 7 Hang Power Cleans
  • 5 Shoulder to Overhead

Score is the total number of repetitions completed in 6 minutes x the weight used

Time Cap: 6 minutes

Test 2 Flow

On the start signal, the athlete will have 6 minutes to complete 3 rounds of 9 deadlifts, 7 hang power cleans, and 5 shoulder to overheads. Athletes may select the weight they use for each round. The athlete’s score is the total number of repetitions completed multiplied by the weight used.

Test 2 Movement Standards

For complete movement standards please see “Deadlift ID 2.01,” “Hang Power Clean ID 3.05” and “Shoulder to Overhead ID 5.05” in the International Functional Fitness Federation’s Movement Standards Document.

Test 2 Special Regulations

  • The bar will start unloaded and on the start signal the athlete must load the bar and confirm the weight with their Technical Official before beginning their first deadlift.
  • Athletes can take break up repetitions as desired. There is no un broken requirement in this test.
  • Athletes can increase or decrease the weight only after they complete a full round.
  • The athlete must stop in the hang position after their last deadlift before beginning their hang power cleans (i.e. you cannot perform a power clean from the floor and have it count as your last deadlift and first hang power clean).
  • The athlete must stand tall after their last hang power clean before beginning their first shoulder to overhead. It is not required to stand tall after a clean if the athlete drops the bar in the middle of their shoulder to overheads and has to re-clean the bar to finish the repetitions.
  • 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.
  • The bar must be dropped in front of the athlete. Any repetition where the bar is dropped behind the athlete’s head will be a no rep.
  • Only repetitions completed before the 6:00 minute mark will count toward the total score.
  • 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.
  • The tie break for this workout is the weight of the heaviest completed round.
Rest 6:00-15:00

Prelim Test 3 - Bodyweight

From 15:00-25:00

As Many Rounds as Possible in 10 Minutes:

  • 15 Toes to Bars
  • 5 Right Leg Pistols
  • 5 Left Leg Pistols
  • 5 Burpee Box Jump Overs (60cm/50cm)

Time Cap: 10 minutes

Test 3 Flow

On the Start signal athletes will perform 15 Toes To Bar. They will then move forward and perform 5 pistols on one leg followed by 5 pistols on the other leg. They will then proceed to their box and perform 5 Burpee Box Jump Overs. Athletes will then move their box forward before going back to the bar to begin the next round. Athletes will continue in this pattern until 10 minutes are up. Each round the athlete will move their box farther down the field immediately after their Burpee Box Jumps, indicating which round they are on. If an athlete makes it to the final section of the floor with time remaining, they will no longer move the box forward as they continue accumulating rounds.

Test 3 Movement Standards

For complete movement standards please see the entries for “Toes To Bar ID 7.01, “Object Facing Burpee Over Object ID 10.02”, and “Pistol ID 1.06,” in the International Functional Fitness Federation’s Movement Standards Document.

Test 3 Special Regulations

  • On the Burpee 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.
  • 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.
  • Hands may not be used on the Burpee Box Jump Overs.
  • Athletes may start with either leg on the pistols but must perform 5 on one leg before switching and performing 5 on the other leg.
Rest 25:00-35:00

Prelim Test 4 - Mixed

From 35:00-50:00

Individuals

For Time:

10-9-8-7-6-5-4-3-2-1 Repetitions of:

  • SandBag Squat (70kg/40kg)
  • Double Dumbbell Bench Press (35kg/22.5kg)

*10/8 Calories on the Air Bike After Each Round

Junior 19-20

For Time:

10-9-8-7-6-5-4-3-2-1 Repetitions of:

  • SandBag Squat (70kg/40kg)
  • Double Dumbbell Bench Press (22.5kg/15kg)

*8/6 Calories on the Air Bike After Each Round

Time Cap: 15 minutes

Test 4 Flow

On the start signal the athlete will perform 10 Sandbag Squats and 10 Double Dumbbell Bench Press, followed the athlete’s required number of calories on the bike. Athletes will then return to their sandbag and perform 9 repetitions of squats and bench press followed by another set of calories on the bike. This will be followed by 8 repetitions of each movement, and so on and soon down to a final round of 1 repetition of each movement. After each round, including the last round, athletes will perform their required number of calories on the Air Bike. Athletes will then run across the finish line to stop their time after their final set of Air Bike Calories.

Test 4 Movement Standards

For complete movement standards please see the entries for “Bench Press ID 15.12,” “Air Bike ID 9.05” and “Back Squat ID 1.02” in the International Functional Fitness Federation’s Movement Standards Document.

Test 4 Special Regulations

  • Athletes must hold the sandbag on their shoulder or back for their sandbag squats.
  • The athlete will be responsible for resetting their bike each round.
Rest 50:00-60:00

Prelim Test 5 - Skill

From 60:00-68:00

For Time:

  • 45 Meter Handstand Walk (5 lengths of 9 unbroken meters)

then

8 Rounds of:

  • 1 Bar Muscle Up
  • 2 Chest to Bar Pull-ups

then

  • 54 Meter Handstand Walk (6 lengths of 9 unbroken meters)

Time Cap: 8 minutes

Test 5 Flow

At the start signal athletes will perform a 45 meter handstand walk in 5 lengths of 9 meters. Athletes will then move to their pull-up bar for 8 rounds of 1 bar muscle-up and 2 chest to bar pull-ups. After their 8th round, athletes will perform a 54 meter handstand walk as 6 lengths of 9 meters before running across the finish line to stop their time.

Test 5 Movement Standards

For complete movement standards please see the entries for “Bar Muscle-Up ID 7.07,” “Chest To Bar Pull-up ID 7.05”, and “Handstand Walk ID 12.03” in the International Functional Fitness Federation’s Movement Standards Document.

Test 5 Special Regulations

  • Each round of the bar muscle-ups and chest to bar pull-ups must be unbroken.
  • Athletes may string together more than 1 round. Said another way, athletes may not perform the Bar Muscle-ups and Chest to Bar Pull-ups in sets less than 1 bar muscle up + 2 Chest to bar pull-ups. For example, if an athlete performs 1 bar muscle-up, 2 chest to bar pull-ups, 1 bar muscle-up and 1 chest to bar pull-up and then jumps off the bar, the last bar muscle up and chest to bar pull-up will not count, and the athlete will need to start that round over.
  • Each 9 meters of the handstand walk must be unbroken.
Rest 68:00-80:00

Prelim Test 6 - Power

From 80:00-85:00

Individuals

For Time:

  • 1 Legless Rope Climb (4.5 Meters)
  • 9 Meter Double Dumbbell Overhead Walking Lunge (22.5kg/15kg)
  • 40/30 Calorie Bike Erg
  • 9 Meter Double Dumbbell Overhead Walking Lunge (22.5kg/15kg)
  • 1 Legless Rope Climb

Time Cap: 5 minutes

Junior 19-20

For Time:

  • 1 Legless Rope Climb (4.5 Meters)
  • 9 Meter Double Dumbbell Overhead Walking Lunge (22.5kg/15kg)
  • 40/30 Calorie Bike Erg
  • 9 Meter Double Dumbbell Overhead Walking Lunge (22.5kg/15kg)
  • 1 Rope Climb

Time Cap: 5 minutes

Test 6 Flow

At the start signal athletes will do one legless rope climb then lunge 10 meters with two dumbbells overhead. Athletes will then bike 40 or 30 calories. After completing their calories, athletes will lunge back 10 meters with their dumbbells overhead and perform 1 more rope climb as described for their division before sprinting across the finish line to stop their time.

Test 6 Movement Standards

For complete movement standards please see the entries for “BikeErg ID 9.06” “Rope Climb ID 11.01 Version V.18 Legless,” and “Walking Lunge ID 15.06 Variation V.06 Overhead” in the International Functional Fitness Federation’s Movement Standards Document.

Test 6 Special Regulations

  • Athletes must remain seated or standing on the BikeErg until all calories have been completed. 
  • Touch point and descent point for the legless rope climb will be demonstrated and described during the athlete briefing and via video prior to the event. 
  • Elbows do not have to be locked out on the Dumbbell Overhead Walking Lunge, but the arms and dumbbells must remain above the head 
  • 19-20 Junior athletes will start with a legless rope climb, but may use their legs on their final rope climb.
  • The minimum unbroken lunge segment is 3 meters.

Finals Individuals

Final Test 1 - Endurance

From 0:00 to 20:00

For Time:

  • 20 Double Unders
  • 10 Calorie Row
  • 40 Double Unders
  • 20 Calorie Row
  • 60 Double Unders
  • 30 Calorie Row
  • 80 Double Unders
  • 40 Calorie Row
  • 100 Double Unders
  • 50 Calorie Row
  • 120 Double Unders
  • 60 Calorie Row

Time Cap: 20 Minutes

Test 1 Flow

On the start signal, athletes will move to their rope and perform 20 double unders. They will then head to their rower and row 10 calories. They will then move back to their rope for 40 double unders and return to the rower for 20 calories. Athletes will continue in this pattern, increasing their number of double unders by 20 and row calories by 10 until they have completed the round of 120 double unders and 60 calories on the rower. After their final calorie, athletes will dismount the rower and run across the line to stop their time.

Test 1 Movement Standards

For complete movement standards please see the entries titled “Row ID 9.03” and “Double Under ID 10.07” in  the International Functional Fitness Federation’s Movement Standards Document.

Test 1 Special Regulations

  • Athletes must remain seated on the rower until they complete the required number of calories each round.
  • Athletes will be responsible for resetting their rower each round.
Rest 20:00-30:00

Final Test 2 - Strength

From 30:00 to 40:00

Every 2 minutes and 30 seconds for 4 rounds:

2 Rounds of:

  • 5 Sandbag To Shoulder (70kg/40kg)
  • 12 Meter Bearhug Sandbag Carry (6 meters out and 6 meters back)

Then:

  • 1 Snatch, Anyhow

Score: Total Snatch Weight From All 4 Rounds

Time Cap: 10 minutes

Test 2 Flow

On the start signal, athletes will have 2:30 to complete the buy-in of 2 Rounds of 5 Sandbag to the Shoulder and 12 Meters Sandbag Bearhug Carry followed by a 1 rep max snatch. Only the snatch weight counts toward the athlete’s score. The athlete will start a new round every 2:30 until 4 rounds are complete.

Test 2 Movement Standards

For complete movement standards please see “Snatch, Anyhow ID 4.01,” “Object Onto Target ID 14.05,” and “Loaded Carry ID 14.07 Variation V.05 Bearhug” in the International Functional Fitness Federation’s Movement Standards Document.

Test 2 Special Regulations

  • Athletes can take as many attempts as desired on the snatch each round but only the heaviest completed lift will count towards the athletes score for that round.
  • Athletes can increase or decrease the weight during the test as desired.
  • 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 2 minute and 30 second 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.
  • Athletes may go touch and go on the sandbag. The bag must stop on the shoulder at the top.
  • If the bag is dropped behind/over the athlete’s shoulder the repetition 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 the section, the repetition will not count.
Rest 40:00-50:00

Final Test 3 - Bodyweight

From 50:00 to 60:00

For Time:

  • 10 Box Jump Over 60/50cm
  • 3 Shuttle Runs (9 Meters down and back=1)
  • 30 Pull-ups
  • 3 Shuttle Runs (9 Meters down and back=1)
  • 10 Box Jump Over 60/50cm
  • 3 Shuttle Runs (9 Meters down and back=1)
  • 20 Chest to Bar Pull-ups
  • 3 Shuttle Runs (9 Meters down and back=1)
  • 10 Box Jump Over 60/50cm
  • 3 Shuttle Runs (9 Meters down and back=1)
  • 10 Bar Muscle-ups
  • 3 Shuttle Runs (9 Meters down and back=1)
  • 10 Box Jump Over 60/50cm
  • 3 Shuttle Runs (9 Meters down and back=1)
  • 20 Chest to Bar Pull-Ups
  • 3 Shuttle Runs (9 Meters down and back=1)
  • 10 Box Jump Over 60/50cm
  • 3 Shuttle Runs (9 Meters down and back=1)
  • 30 Pull-ups
  • Run Across the Finish Line

Time Cap: 10 minutes

Test 3 Flow

On the Start Signal, athletes will perform 10 box jump overs followed by 3 shuttle runs. After their 3rd shuttle run, they will perform 30 pull-ups and then 3 more shuttle runs. Athletes will then start over with the Box Jump overs and continue in this pattern for a total of 4 more rounds. However, the pulling movement in the middle will change from pull-ups to chest to bar pull-ups to bar muscle ups and then back to chest to bar pull-ups and finally pull-ups again. On the final round, the athletes will complete their 30 pull-ups and simply run across the finish line to stop their time. There is no set of 3 shuttle runs after the final set of pull-ups.

Test 3 Movement Standards

For complete movement standards please see the entries for “Box Jump Over ID 10.05,” “Pull-up ID 7.04,” “Chest To Bar Pull-up ID 7.05”, “Bar Muscle-up ID 7.07,” and “Shuttle Run ID 9.02” 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.
  • 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 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 60:00-70:00

Final Test 4 - Skill

From 70:00 to 76:00

Every 1:30 for 4 sets:

Rounds 1 and 3:

Buy-In: :20 Unbroken L-Sit on Parallettes

  • As many rope climbs as possible in the remaining time

Rounds 2 and 4:

Buy-In: :20 unbroken freestanding handstand hold in a 1 meter x 1 meter square

  • As many pull-overs as possible in the remaining time

Score: Athletes will receive two rankings for this test. One based on the total number of rope climbs completed and one based on the total number of pull-overs completed. These two rankings will be totaled to get an overall placement on the test. See example in the Special Regulations.

Time Cap: 6 minutes

Test 4 Flow

On the start signal athletes will have 90 seconds to perform a :20 unbroken L-Sit on Parallettes followed by as many rope climbs as possible in the remaining time. At the 90 second mark, athletes will head to their 1 meter by 1 meter square and perform a :20 unbroken handstand hold followed by as many pull-overs as possible in the remaining time. Athletes will continue in this pattern until they have completed 2 rounds of each movement.

Test 4 Movement Standards

For complete movement standards please see the entries for “Handstand Hold ID 12.04” “Rope Climb ID 11.01” “L-Sit ID 13.04” and “Pull-over ID 7.06” 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.
  • Athletes may move their hands during the handstand hold. The hands may touch the line of the box but if any portion of the hand extends past the line, the hold time will end.
  • Scoring Example:

Athlete 1 has a total score of 5 on this test which is reached by adding their rope climb rank with their pull-over rank. Athlete 2 has a total score of 3, and Athletes 3 has a total score of 4. The lowest combined ranking wins this test. In the example above, Athlete 2 wins the test. Athlete 3 is second and Athlete 1 is third.

Rest 76:00-86:00

Final Test 5 - Mixed

From 86:00 to 101:00

Individuals

For Time:

  • 90 Wall Balls (9kg/6kg)
  • 70 Alternating Dumbbell Snatch (22.5kg/15kg)
  • 50 Calorie SkiErg
  • 30 Front Squat (70kg/50kg)

Time Cap: 15 minutes

Juniors 19-20

For Time:

  • 90 Wall Balls (9kg/6kg)
  • 70 Alternating Dumbbell Snatch (22.5kg/15kg)
  • 50 Calorie SkiErg
  • 30 Front Squat (60kg/45kg)

Time Cap: 15 minutes

Test 5 Flow

At the start signal, athletes will pick up their medicine ball and perform 90 Wall Balls followed by 35 alternating dumbbell snatches. The athlete will then move forward and perform 35 more alternating dumbbell snatches. Athletes will then move to their skierg and perform 50 calories on the skierg. Finally, athletes will move to their barbell and complete 15 front squats before rolling their barbell forward and completing an additional 15 front squats. Athletes will then run across the finish line to stop their time.

Test 5 Movement Standards

For complete movement standards please see the entries for “Wall Ball ID 15.04,” “Snatch, Anyhow ID 4.01,” “Skierg ID 9.07” and “Front Squat ID 1.03” in the International Functional Fitness Federation’s Movement Standards Document.

Test 5 Special Regulations

  • Athletes may not leave the skierg platform until all calories have been completed
  • Athletes must alternate arms on the dumbbell snatches
Rest 101:00-111:00

Final Test 6 - Power

From 111:00 to 116:00

Individuals

For Time

  • 9 Cleans (100/65kg)
  • 9 Ring Muscle-ups
  • 6 Cleans (100/65kg)
  • 6 Ring Muscle-ups
  • 3 Cleans (100/65kg)
  • 3 Ring Muscle-ups

Time Cap: 5 minutes

Juniors 19-20

For Time

  • 6 Cleans (75/55kg)
  • 6 Ring Muscle-ups
  • 3 Cleans (75/55kg)
  • 3 Ring Muscle-ups
  • 1 Cleans (75/55kg)
  • 1 Ring Muscle-ups

Time Cap: 5 minutes

Test 6 Flow

At the start signal the athlete will perform their required number of cleans followed by their required number of ring muscle ups. They will then return to the ring for two more rounds of cleans and muscle-ups descending reps each round. After the athlete’s last muscle-up in the final round, they will run across the finish line to stop their time.

Test 6 Movement Standards

For complete movement standards please see the entries for “Ring Muscle-up ID 8.02,” and “Clean, Anyhow ID 3.01” in the International Functional Fitness Federation’s Movement Standards Document.

Test 6 Special Regulations

  • None at this time.