Official Announcement of Tests for iF3 Masters European Championships 2024 in the Lithuania.
Please note! If for some reason there are discrepancies between the text below and the official pdf document, the text in the pdf document applies.
Contents
Test 1: Endurance
Age Groups 30-34 through 40-44
Every 7:30 for 4 Rounds Complete:
Round 1:
35/27 Calorie Ski Erg
800 meter Run
35/27 Calorie Row
Round 2:
30/22 Calorie Ski Erg
800 meter Run
30/22 Calorie Row
Round 3:
25/17 Calorie Ski Erg
800 meter Run
25/17 Calorie Row
Round 4:
20/12 Calorie Ski Erg
800 meter Run
20/12 Calorie Row
Time Cap: 30 Minutes
Age Groups 45-49 Through 50-54
Every 8 for 3 Rounds Complete:
Round 1:
35/27 Calorie Ski Erg
800 meter Run
35/27 Calorie Row
Round 2:
30/22 Calorie Ski Erg
800 meter Run
30/22 Calorie Row
Round 3:
25/17 Calorie Ski Erg
800 meter Run
25/17 Calorie Row
Time Cap: 24 Minutes
Age Groups 55-59 Through 65+
Every 8 for 3 Rounds Complete:
Round 1:
30/22 Calorie Ski Erg
800 meter Run
30/22 Calorie Row
Round 2:
25/17 Calorie Ski Erg
800 meter Run
25/17 Calorie Row
Round 3:
20/12 Calorie Ski Erg
800 meter Run
20/12 Calorie Row
Time Cap: 24 Minutes
Scoring
Athlete’s score will be their slowest round time as long as they get through each round without being capped. If an athlete is capped on any round, then their score will be total number of calories/meters left unfinished across all rounds.
Test 1 Flow
On the start signal, athletes will have either 7 and a half minutes or 8 minutes to complete the required work, depending on their age group. Athletes will start on the ski erg and ski the required number of calories. They will then run 800 meters. After completing the run, athletes will head to their rower and row the designated number of calories. If athletes finish the required work before the time cap for each round, they will rest the remainder of that round. When the time cap for the first round expires, athletes will immediately start their second round, which will flow in the same way but with a lower calorie requirement on the skierg and rower. The run will stay the same distance each round. Athlete’s slowest round time will be their score, unless an athlete is capped on any round, in which case the remaining calories/meters from all the athletes capped rounds will be added up to calculate the score.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Run ID 9.01,” “Row ID 9.03,” and “SkiErg ID 9.07” in the International Functional Fitness Federation’s Movement Standards Document located at 
Movement standards.
Test 1 Special Regulations.
Athletes must stay on their machine until they have completed all the required calories. Athletes may not leave the ski erg platform, stand up from their rowing machine early or otherwise dismount or step off their machine early.
The run is currently planned to be completed on an outdoor track. Athlete’s should be prepared to be outside.
If an athlete purposely releases the rower or ski erg handles at the peak of their pull and allows them to snap back to the machine they will receive a 10 second penalty or 5 calorie penalty if capped.
Test 2: Strength
Age Groups 30-34 through 40-44
4 Rounds of:
In 2 Minutes Complete
12 Double Kettlebell Hang to Overhead (24Kg/16Kg)
In the remaining time find a 1 Rep Max Clean and Jerk
Rest 1 Minute Between Rounds
Age Groups 44-49 through 50-54
4 Rounds of:
In 2 Minutes Complete
6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Right Arm)
6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Left Arm)
In the remaining time find a 1 Rep Max Clean and Jerk
Rest 1 Minute Between Rounds
Age Groups 55-59 through 65+
4 Rounds of:
In 2 Minutes Complete
6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Right Arm)
6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Left Arm)
In the remaining time find a 1 Rep Max Clean and Jerk
Rest 1 Minute Between Rounds
Scoring
Athlete’s score will be the total of their heaviest successful Clean and Jerk from each of the 4 rounds.
Test 2 Flow, Movement Standards, and Special Regulations
Test 2 Flow
On the start signal the athletes will have 2 minutes to complete their required Kettlebell Hang to Overhead repetitions and find the heaviest weight they can lift for a single clean and jerk. Athletes may make as many attempts at the clean and jerk as they wish and increase or decrease weight as they wish within the 2 minute window. After the two minute window expires, athletes will have 1 minute to rest before beginning their second round. Athletes will complete a total of 4 rounds moving through the same flow each time.
Test 2 Movement Standards
For complete movement standards please see “Clean, Anyhow ID 3.01,” “Shoulder to Overhead ID 5.05,” and “Kettlebell Snatch, ID 6.04” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 2 Special Regulations
Athletes may choose to perform a Hang Kettlebell Snatch or a Hang Kettlebell Clean + Shoulder to Overhead for their required kettlebell repetitions.
Athletes in divisions using a single kettlebell may choose which arms to start with each round, but must complete all 6 repetitions on a single arm before switching to the other arm.
Athletes may start with the bar loaded before their first 2 minute round begins.
Athletes can take as many attempts at the clean and jerk as they wish in each two minute round and increase or decrease weight as they wish.
Athletes may change their weights during their rest time.
Athletes are responsible for changing their own weights. They may increase or decrease weights at any time.
Clips must be on the bar before any attempt can be made, and any unused plates must be removed from the lifting area. Kettlebells must also be removed from the lifting area.
Athletes will receive a “no rep” if they drop the bar behind them, even if the lift was otherwise successfully completed.
The athlete’s score will be the total weight of the heaviest successfully completed clean and jerk from each of the 4 rounds.
If an athlete purposely drops the kettlebell from above the knee, 5 kg will be deducted from their score as a penalty.
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
Age Groups 30-34 Through 40-44
4 Rounds For Time of
18 repetitions of Movement 1
14 repetitions of Movement 2
10 repetitions of Movement 3
*The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details.
Time Cap: 12 Minutes
Age Groups 45-49 Through 50-54
4 Rounds For Time of
16 repetitions of Movement 1
12 repetitions of Movement 2
8 repetitions of Movement 3
*The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details.
Time Cap: 12 Minutes
Age Groups 55-59 Through 65+
3 Rounds For Time of
16 repetitions of Movement 1
12 repetitions of Movement 2
8 repetitions of Movement 3
*The 3 Movements for this Test are: Chest to Bar Pull-ups For Men/Pull-ups For Women, Step Ups (60/50cm), and Handstand Push-ups For Men/Hand Release Push-ups For Women. Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details.
Time Cap: 12 Minutes
Test 3 Flow
For this test, the athlete gets to choose which movement they will pair with which rep scheme. Athletes must make their selection before the test begins and will not be allowed to change it once their selection has been submitted. Athletes will start behind the starting line and on the start signal, the athlete will begin their first movement and perform the required number of repetitions. They will then move to their second movement and perform the required number of repetitions. They will then move to their third movement and perform the required number of repetitions. The athlete will then be required to move their box forward to indicate they have completed a round. The athlete must move the box forward at the end of the round regardless if they have selected box jumps as their last movement of the round. Athletes will continue in this pattern until they have completed their required number of rounds. They will then run across the finish line to stop their time.
Test 3 Movement Standards:
For complete movement standards please see the entries for “Pull-up ID 7.04,” “Handstand Push-up ID 12.01,” “Chest to Bar Pull-Up ID 7.05,” “Box Jump ID 10.04,” “Box Step-Ups ID 15.11” and “Hand-Release Push-ups ID 15.02” in the International Functional Fitness Federation’s Movement Standards Document located at: Movement standards
Test 3 Special Regulations
Athletes in all divisions must step down on their Box Jumps (or Box Step Ups). Rebounding is not allowed. This is for safety reasons.
Athletes will select which movement they want to perform for each rep scheme. That movement must be performed for the same number of repetitions each round. For example, if an athlete selects Chest to Bar Pull-ups as their 18 (16 for older age groups) repetition movement, Chest to Bar Pull-ups must remain as the 18 (or 16) repetition movement for the entire test. There is no switching of the movements from round to round. The movement you select for the 18 (or 16) repetitions will always be the first movement of the round. You do not get to alter the rep scheme order. The movement order is always highest number of repetitions to lowest number of repetitions.
Athletes will submit their movement order to athlete control when they check in for their heat, which will be 15 minutes before your scheduled heat time. Once your order is submitted it cannot be changed. If an athlete does not show up 15 minutes before their heat to check in and submit their order, then the following order will be assigned to you: 18 (16 for older age groups) Chest to Bar Pull-ups, 14 (12 for older age groups) Handstand Push-ups, 10 (8 for older age groups) Box Jumps.
At the completion of each round, except the last round, athletes must move their plyo box forward to indicate they have finished a round. You cannot move your box before you complete the round. Regardless of where box jumps are in your order, you will have to come to the box and move it after you complete a full round.
Age Groups 55-59, 60-64, and 65+ will only perform 3 rounds of this test
Test 4: Skill
Age Groups 30-34 Through 40-44
For Time:
50 Unbroken Double Unders
25 Meter Handstand Walk
50 Toes to Bar
25 Meter Handstand Walk
50 Unbroken Single Under Crossovers
Time Cap: 8:00
Age Groups 45-49 and 50-54
For Time:
50 Unbroken Double Unders
40 Toes to Bar
50 Single Under Crossovers
25 Meter Handstand Walk
Time Cap: 8:00
Age Groups 55-59 through 65+
For Time:
50 Double Unders
8 Wall Walks
25 Toes to Bar
8 Wall Walks
50 Double Unders
Time Cap: 8:00
Test 4 Flow 35-39 through 40-44 Division
Athletes will start behind the starting line, and on the start signal, athletes will begin with 50 Unbroken Double Unders. If an athlete trips or stops before reaching 50 successful repetitions, they will have to start their set again from zero. After completing their double unders, they will perform a 25 meter handstand walk followed by 50 toes to bar. They will then repeat the 25 meter handstand walk , return to their jump rope and perform 50 unbroken single crossovers. If they trip or stop before reaching 50 repetitions, they will need to start their set from zero. After their final single crossover repetition, athletes will run across the line to stop their time.
Test 4 Flow 45-49 through 50-44 Division
Athletes will start behind the starting line, and on the start signal, athletes will begin with 50 Unbroken Double Unders. If an athlete trips or stops before reaching 50 successful repetitions, they will have to start their set again from zero. After completing their double unders, they will perform 40 toes to bar. They will then return to their rope and perform 50 single crossovers. The crossovers do not have to be unbroken. After their last crossover, athletes will perform a 25 meter handstand walk. After they finish their handstand walk, athletes will run across the line to stop their time.
Test 4 Flow 55-59 through 65+ Division
Athletes will start behind the starting line, and on the start signal, athletes will begin with 50 Double Unders. They do not have to be unbroken. After completing their double unders, they will perform 8 wall walks followed by 25 toes to bar. They will then repeat the 8 wall walks, return to their jump rope and perform 50 more double unders. Again, these do not need to be unbroken. After their final double under, athletes will run across the finish line to stop their time.
Test 4 Movement Standards
For complete movement standards please see the entries for “Double Under ID 10.07,” “Single Under Crossover ID 10.11,” “Handstand Walk ID 12.03,” “Toes To Bar ID 7.01,” and “Wall Walk ID 12.06” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 4 Special Regulations
The minimum handstand walk segment is 2.5 meters for all divisions.
For the age divisions performing unbroken single under crossovers, if you get capped while doing your crossovers, your score will be calculated using the largest unbroken set you achieved before you were capped.
For the 55-59 through 65+ divisions, the Wall Walk lines will be at 150 centimeters and 25 centimeters away from the wall for men and 138 centimeters and 25 centimeters away from the wall for women.
Test 5: Mixed
Age Groups 30-34 through 40-44
For Time
20 meter Sandbag Lunges (30kg/20kg)
30 Burpees Over Sandbag
40 Calories Bike Erg
30 Sandbag Squat Clean (30kg/20kg)
20 meter Sandbag Lunges (30kg/20kg)
15/10 Ring Muscle-ups
Time Cap: 12 Minutes
Age Groups 45-49 and 50-54
For Time
20 meter Sandbag Lunges (30kg/20kg)
30 Burpees Over Sandbag
40 Calories Bike Erg
30 Sandbag Squat Clean (30kg/20kg)
20 meter Sandbag Lunges (30kg/20kg)
10/5 Ring Muscle-ups
Time Cap: 12 Minutes
Age Group 55-59 through 65+
For Time
20 Wall Balls (9kg/6kg)
20 meter Sandbag Lunges (20kg/10kg)
30 Burpees Over Sandbag
40 Calories Bike Erg
30 Sandbag Squat Clean (20kg/10kg)
20 meter Sandbag Lunges (20kg/10kg)
20 Wall Balls (9kg/6kg)
7 Bar Muscle Ups/10 Chest To Bar Pull-ups
Time Cap: 12 Minutes
Test 5 Flow
Athletes will start behind the starting line, and on the start signal athletes will begin their sandbag lunge (except for the older age groups that will start with wall balls and then proceed to their lunge). After completing their lunge athletes will then perform 30 burpees over their sandbag, 40 calories on the bike erg, and 30 squat cleans with the sandbag.They will then perform one more set of lunges with the sandbag (and wall balls for the oldest age group). Athletes will then proceed to their rings (or pull-up bar for the oldest age groups) and complete their muscle up or pull-up requirement before running across the line to stop their time.
Test 5 Movement Standards
For complete movement standards please see the entries for “Ring Muscle-Up ID 8.02,” “Walking Lunge ID 15.06,” “Wall Ball ID 15.04,” “Object Facing Burpee Over Object ID 10.02,” “Bike Erg ID 9.06,” “Squat Clean ID 3.03,” “Ring Muscle-up ID. 8.02,” “Bar Muscle-up ID 7.07,” and “Chest to Bar Pull-ups ID 7.05” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 5 Special Regulations
This test has a tiebreak. Your tiebreak time is your time when you finish your second 20 meters of sandbag lunges for the younger age groups, and the tie when you finish your second set of 20 wall balls for the older age groups.
Athletes can hold the sandbag in any way they want for the lunges as long as the sandbag is not touching the floor at any point of the lunges and is not resting on top the athletes legs at the bottom of the lunge step.
The minimum lunge segment is 2.5 meters. If you drop the bag early or fail a rep before completing a segment you must return to the last completed segment and start from there.
Test 6: Power
For Time
3 Power Snatch
6 Hang Power Snatch
9 Overhead Squat
4 Shuttle Run (30 meters out and 30 meters back = 1)
3 Power Snatch
6 Hang Power Snatch
9 Overhead Squat
Time Cap: 5:00
Barbell Weight by Age Group
Age Groups 30-34 Through 40-44 (60kg/40kg)
Age Group 45-49 Through 50-54 (50kg/35kg)
Age Group 55-59 Through 65+ (40kg/25kg)
Test 6 Flow
Athletes will start behind the starting line, and at the start signal the athlete will begin with 3 Power Snatches followed by 6 Hang Power Snatches and 9 Overhead Squats. Then the athlete will perform 4 shuttle runs. Each shuttle run involves the athlete running 30 meters down to touch the box on the far end, and 30 meters back to cross and touch the line on the other side. They will then go to their barbell and perform 3 more Power Snatches, 6 more Hang Power Snatches, and 9 Overhead Squats. The athlete will then across the finish line to stop their time.
Test 6 Movement Standards
For complete movement standards please see the entries for “Shuttle Run ID 9.02,”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 located at Movement standards
Test 6 Special Regulations
Athletes must touch 1 hand and both feet simultaneously behind the line on the starting end of each 30 meter length of the shuttle run and must touch the box that will be located at the far end of each 30 meter shuttle run. Athletes do not have to touch the ground before beginning the very first repetition or ending the final repetition. In that case, the athlete must only start with their feet behind the line (first repetition of a set) and end with both feet completely crossing the line (final repetition of a set).