Official Announcement of Tests for iF3 European Masters & Juniors Championships 2026
Please note! If for any reason there are discrepancies between the text below and the official pdf document, the text in the pdf document applies.
Contents
Test 1: Endurance
Masters 30-34 through 50-54 and Juniors 15-16 and Up
For Time:
Run 7.5 Kilometers
Time Cap: None, Must Complete
Masters 55-59 through 65+ and Juniors 12 & Under and 13-14
For Time:
Run 5 Kilometers
Time Cap: None, Must Complete
Scoring
Athlete’s score will be their time as recorded by the timing chip.
Test 1 Flow
Athletes will wear timing chips for this test. On the start signal, the Athlete’s time will start when their chip crosses the start line. Athletes will run the prescribed distance following the prescribed course. Time will stop when the Athlete’s chip crosses the finish line. There is no time cap for this test.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Run ID 9.01,” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards.
Test 1 Special Regulations.
This is an outdoor run. The run will be conducted rain or shine, please be appropriately prepared for the forecasted weather.
Athletes must stay on the prescribed course during the run.
Only athletes can be on the run course. Coaches and spectators may not pace the athlete, join them on the run, or otherwise assist them.
The listed distance is approximate. There may be slight changes (.5 kilometers in either direction) based on trail conditions during the week of the event.
Coaches and spectators may provide athletes with water, towels, or other comfort items during the run.
Test 2: Strength
All Age Groups
Within 3 lifting windows of 30 seconds in length, establish your heaviest load for the following complex:
1 Clean, Anyhow
1 Hang Clean, Anyhow
Time Cap: 5 Minutes
Test 2 Flow, Movement Standards, and Special Regulations
Test 2 Flow
On the start signal the athletes in even numbered lanes will have 30 seconds to find the heaviest weight they can lift for a complex of 1 clean, anyhow + 1 hang clean, anyhow. After their 30 seconds ends, there will be a :05 second buffer and then athletes in odd numbered lanes will have 30 seconds to find their heaviest complex. After the odd number lanes have lifted there will be a :30 break before the even lanes start again. Athletes may make as many attempts at the complex as they wish and increase or decrease weight as they wish within their 30 second window. Once all athletes on the floor have lifted, the process will start over, and continue in this pattern until all athletes on the floor have had 3 x :30 windows to lift.
Test 2 Movement Standards
For complete movement standards please see “Clean, Anyhow ID 3.01,” and “Hang Clean, Anyhow ID 3.04” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 2 Special Regulations
Bars will start loaded. Athletes will load their bars when they enter the field for the first time.
Athletes can take as many attempts at the complex as they wish in their :30 seconds, but once they successfully complete a complex in a :30 window they cannot continue to attempt complexes during that window.
Athletes must declare their weight to their Technical Official before each attempt.
Athletes are responsible for changing their own weights. They may increase or decrease weights only during the :30 designated weight change window.
Clips must be on the bar before any attempt can be made, and any unused plates must be removed from the lifting area.
All lifts must be completed before the time cap. If you finish a lift beyond the time that will result in a “no complex.”
Athletes must stay within their lifting area. Touching the line on the edge of the lifting area or going outside the lifting area during a lift will result in a “No Complex” and end the attempt.
Between lifts athletes may not release their hands from the bar. This means that trapping the bar in the hip to control the bar or adjust the grip is acceptable as long as the hands do not completely come off the bar.
Athletes may not lower the bar below the knee after the first Clean until the complex is complete.
If an athlete’s knee touches the ground that will result in a “no complex.”
If you receive a “no rep” within the complex you may repeat the movement and continue on. For example, if you receive a “no rep” on the hang clean, you can repeat the hang clean.
If you commit one of the “no complex” faults listed above you must start the entire complex over.
The athlete’s score will be the weight of the heaviest complex successfully completed.
As a courtesy to our event staff and the other athletes, we are asking each athlete to deload their bar and return their plates to their designated position after their test is completed.
Test 3: Bodyweight
Masters Age Groups 30-34 through 45-49 and Junior Age Groups 17-18 and Up
3 Amraps of 2 minutes, 2 minutes, and 3 minutes each of:
Buy-In Each Amrap:
20 Toes to Bar
20 Box Jump Overs (60 cm/50 cm)
Then
Accumulate 50 Bar Muscle Ups in Remaining Time
Rest :30 seconds between rounds
Masters Age Groups 50-54 and 55-59
3 Amraps of 2 minutes, 2 minutes, and 3 minutes each of:
Buy-In Each Amrap:
15 Toes to Bar
15 Box Jump Overs (60 cm/50 cm)
Then
Accumulate 35 Bar Muscle Ups in Remaining Time
Rest :30 seconds between rounds
Masters 60-64 and 65+
3 Amraps of 2 minutes, 2 minutes, and 3 minutes each of:
Buy-In Each Amrap:
15 Toes to Bar
15 Box Jump (or Step) Overs (60 cm/50 cm)
Then
Accumulate 35 Chest To Bar Pull-ups in Remaining Time
Rest :30 seconds between rounds
Juniors Under 12
3 Amraps of 2 minutes, 2 minutes, and 3 minutes each of:
Buy-In Each Amrap:
15 Toes to Bar
15 Box Jump Overs (50 cm/50 cm)
Then
Accumulate 35 Chest To Bar Pull-ups in Remaining Time
Rest :30 seconds between rounds
Junior Age Groups 13-14
3 Amraps of 2 minutes, 2 minutes, and 3 minutes each of:
Buy-In Each Amrap:
15 Toes to Bar
15 Box Jump Overs (50 cm/50 cm)
Then
Accumulate 35 Bar Muscle Ups in Remaining Time
Rest :30 seconds between rounds
Test 3 Flow
Athletes will complete 3 amraps of 2 minutes, 2 minutes, and 3 minutes in length. Each amrap they will perform a buy-in of 20 Toes to Bar and 20 Box Jump Overs. With the remaining time each amrap, athletes will accumulate either bar muscle-ups or chest to bar pull-ups depending on their division. Athletes will rest 30 seconds between amraps. If the athlete completes 50 repetitions before the end of the 3rd amrap their score will be their time it took to complete 50 repetitions. If they athlete does not complete 50 repetitions, their score will be the total number of repetitions completed including all buy-in repetitions.
Test 3 Movement Standards
For complete movement standards please see the entries for “Chest to Bar Pull-Up ID 7.05,” “Bar Muscle Up ID 7.07,” “Box Jump Over ID 10.05,” “Box Step Over, ID 15.05,” and “Toes to Bar ID 7.01” in the International Functional Fitness Federation’s Movement Standards Document located at: Movement standards
Test 3 Special Regulations
Athletes ages 60-64 and 65+ may step over their box, instead of jump. Both feet must touch the top of the box during the step over.
All other athletes must jump over their box. 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.
For Junior Age groups 12 and Under and 13-14, both genders will use the 50 cm box.
If the athlete completes 50 repetitions of Bar Muscle-Ups (or Chest to Bar Pull-ups depending on division) before the end of the 3rd amrap their score will be their time it took to complete 50 repetitions. If they athlete does not complete 50 repetitions, their score will be the total number of repetitions completed including all buy-in repetitions. Every repetition counts.
Test 4: Skill
Masters Age Groups 30-34 through 40-44 and Junior Age Groups 17-18 and Up
For Time:
6 Meter Handstand Walk
40 Single Under Crossovers
6 Meter Unbroken Handstand Walk
12 Alternating Dumbbell Hang Clean And Split Jerks (22.5kg/15kg)
6 Meter Handstand Walk with Object Between Feet
20 Unbroken Double Unders Into 20 Unbroken Single Unders
6 Meter Handstand Walk with Object Between Feet
12 Alternating Dumbbell Hang Clean And Split Jerks (22.5kg/15kg)
6 Meter Handstand Walk With Ramp
20 Double Under Crossovers
6 Meter Handstand Walk With Ramp
12 Alternating Dumbbell Hang Clean And Split Jerks (22.5kg/15kg)
Time Cap: 8 Minutes
Masters Age Groups 45-49, 50-54 and 55-59
For Time:
6 Meter Handstand Walk
40 Single Under Crossovers
6 Meter Handstand Walk
12 Alternating Dumbbell Hang Clean And Split Jerks (22.5kg/15kg)
6 Meter Handstand Walk with Object Between Feet
20 Unbroken Double Unders Into 20 Unbroken Single Unders
6 Meter Handstand Walk with Object Between Feet
12 Alternating Dumbbell Hang Clean And Split Jerks (22.5kg/15kg)
6 Meter Handstand Walk With Pirouette
20 Double Under Crossovers
6 Meter Handstand Walk With Pirouette
12 Alternating Dumbbell Hang Clean And Split Jerks (22.5kg/15kg)
Time Cap: 8 Minutes
Juniors 15-16
For Time:
6 Meter Handstand Walk
40 Single Under Crossovers
6 Meter Handstand Walk
8 Alternating Dumbbell Hang Clean And Split Jerks (22.5kg/15kg)
6 Meter Handstand Walk with Object Between Feet
20 Unbroken Double Unders Into 20 Unbroken Single Unders
6 Meter Handstand Walk with Object Between Feet
8 Alternating Dumbbell Hang Clean And Split Jerks (22.5kg/15kg)
6 Meter Handstand Walk With Pirouette
20 Double Under Crossovers
6 Meter Handstand Walk With Pirouette
8 Alternating Dumbbell Hang Clean And Split Jerks (22.5kg/15kg)
Time Cap: 8 Minutes
Masters Age Groups 60-64 through 65+
For Time:
1 Rope Climb (4.5 meters)
20 Single Under Crossovers
1 Rope Climb (4.5 meters)
12 Alternating Dumbbell Hang Clean And Split Jerks (15kg/10kg)
1 Rope Climb (4.5 meters)
10 Unbroken Double Unders Into 10 Unbroken Single Unders
1 Rope Climb (4.5 meters)
12 Alternating Dumbbell Hang Clean And Split Jerks (15kg/10kg)
1 Rope Climb (4.5 meters)
20 Unbroken Double Unders
1 Rope Climb (4.5 meters)
12 Alternating Dumbbell Hang Clean And Split Jerks (15kg/10kg)
Time Cap: 8 Minutes
JUNIORS 12 AND UNDER AND 13-14 DO NOT PERFORM THIS TEST
Test 4 Flow
Athletes will start behind the starting line, and on the start signal, athletes will perform their first handstand walk (or rope climb for some divisions). Athletes will then move to their jump rope for their single crossovers followed by another handstand walk or rope climb. Athletes will then perform 12 alternating dumbbell hang clean and split jerks, another handstand walk or rope climb followed by their double unders into single unders which must all be completed as an unbroken set. Athletes will then perform another handstand walk or rope climb, another set of dumbbell hang clean and split jerks and and another handstand walk or rope climb before returning to their rope for either double under crossovers or unbroken double unders. Athletes will finish with a final handstand walk or rope climb and 12 more dumbbell hang clean and split jerks before running across the line to stop their time.
Test 4 Movement Standards
For complete movement standards please see the entries for “Single Under Crossover ID 10.11,” “Double Under ID 10.07,” “Single Under ID 10.06,” “Double Under Crossover ID 10.10, “Rope Climb ID 11.01,” “Handstand Walk ID 12.03,” “Handstand Pirouette ID 12.05,” “Hang Clean, Anyhow ID 3.04,” and “Shoulder to Overhead ID 5.05 Variation V.14 Split” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 4 Special Regulations
Masters Ages 30-34 through 45-49 and Juniors ages 17-18 and up must go each 6 meter segment of their handstand walk unbroken. For all other age groups, the handstand walk can be broken up into designated sections.
Where indicated by division, certain jump rope elements must be performed unbroken. If an athlete trips or receives a no rep before completing the required number of repetitions, they must start the entire set over from zero.
Athletes must show control crossing the line on their handstand walk before coming down. “Jumping” your hands across the line and falling will constitute a no rep.
- For divisions that perform a handstand walk with an object in between their feet, the object will be a yoga block.
Test 5: Mixed
Masters 30-34 through 55-59 and Juniors 15-16 and Up
For Time:
15-12-9 Thrusters (50kg/35kg)
15-12-9 Line Facing Burpees
5-4-3 Rope Climbs (4.5 meters)
Time Cap: 10 Minutes
Masters 60-64 and 65+
For Time:
15-12-9 Thrusters (42.5kg/30kg)
15-12-9 Line Facing Burpees
5-4-3 Sandbag Clean (50kg/30kg)
Time Cap: 10 Minutes
Juniors 12 and Under
For Time:
15-12-9 Thrusters (20kg/20kg)
15-12-9 Line Facing Burpees
3-2-1 Rope Climbs (3.5 meters)
Time Cap: 10 Minutes
Juniors 13-14
For Time:
15-12-9 Thrusters (35kg/25kg)
15-12-9 Line Facing Burpees
5-4-3 Rope Climbs (4.5 meters)
Time Cap: 10 Minutes
Test 5 Flow
Athletes will start behind the starting line, and on the start signal athletes will begin 15 repetitions of Thrusters and line facing burpees followed by their respective number of rope climbs or sandbag cleans. Athletes will then go back to their barbell for 15 repetitions of thrusters and line facing burpees followed by their next rounds of rope climbs or sandbag cleans. Athletes will then return to their barbell for the final round of 9 repetitions of thrusters and line facing burpees, followed by their final rope climbs or sandbag cleans. After their final reptition athletes will run across the line to stop their time.
Test 5 Movement Standards
For complete movement standards please see the entries for “Thruster ID 5.06,” “Object Facing Burpee Over Object ID 10.02,” “Rope Climb ID 11.01,” and “Object Over Shoulder ID 14.04” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 5 Special Regulations
On the line facing burpees, athletes legs and arms must remain inside their lane when the athletes’ body is on the ground.
- Athletes will have to clear a 60 cm wide gap on the line facing burpees.
Test 6: Power
All Divisions
For Time:
500 Meter Row
JUNIORS 12 AND UNDER AND 13-14 DO NOT PERFORM THIS TEST
Test 6 Flow
Athletes will start seated on their rower. On the start signal they will row 500 meters. Time will stop when 500 Meters is completed. Time will be recorded by the Concept2 timing system.
Test 6 Movement Standards
For complete movement standards please see the entries for “Row ID 9.03,” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards
Test 6 Special Regulations
Athletes are eligible to break Indoor Rowing World Records and British Records during this test. You may review current records here: Records . Anyone who believes they have the potential to beat a record should inform Event Staff prior to your test so that the staff can ensure all record setting requirements are met prior to beginning the test. If you are in the “Lightweight” category and believe you have the potential to beat a record. you must inform the Event Staff prior to your heat so that you may be weighed prior to beginning the test.