Official Announcement of Tests for iF3 Pan-American Championships 2026
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Contents
INDIVIDUALS
Indy Test 1: Endurance
All Divisions
For Max Distance in Meters:
3 Minute Ski
10 second Transition
3 Minute Air Bike
10 second Transition
3 Minute Row
10 second Transition
3 Minute Run on Treadmill
Test 1 Flow
On the start signal, Athletes will ski for 3 minutes accumulating as many meters as possible. They will then have :10 seconds to transition to their Bike, where they will bike for 3 minutes. Then they will transition to the row and row for 3 minutes. Finally, athletes will transition to the treadmill and run for 3 minutes, accumulating as many meters as possible. The athlete’s score will be the total number of meters accumulated on all 4 machines.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Skierg ID 9.07,” “Air Bike ID 9.05,” “Row ID 9.03,” and “Run ID 9.01” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards.
Test 1 Special Regulations.
Athletes may use the treadmill handles to mount and dismount the treadmill only, but may not hold the handles while actively running on the treadmill.
Indy Test 2: Strength
All Divisions
5 Minutes to Establish the Heaviest Weight Possible for the Complex:
1 Power Clean
1 Shoulder to Overhead
1 Thruster
1 Hang Squat Clean
Test 2 Flow
Athletes have 5 minutes to establish the heaviest weight possible for the complex of 1 power clean into 1 shoulder to overhead into 1 thruster into 1 hang squat clean. Athletes can make as many attempts as they wish during the 5 minutes and increase or decrease weight as they see fit. The athlete’s score will be their heaviest successful complex.
Test 2 Movement Standards
For complete movement standards please see “Power Clean 3.02,” “Thruster ID 5.06,” “Hang Squat Clean ID 3.06,” and “Shoulder to Overhead ID 5.05” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 2 Special Regulations
The athlete can take as many attempts as they want in the 5 minute window.
Athletes will receive a “no lift” if they drop the bar behind them, even if the lift was otherwise successfully completed.
If an athlete’s knee touches the ground that will result in a “no lift.”
Athlete’s must have completed the complex within the 5 minutes for the complex to count.
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 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.
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.
If an athlete receives a “no rep” during the complex but does not drop the bar, they can continue the complex until they receive the required number of counting reps to complete the complex. For example, if an athlete is no repped for depth on the thruster, they can repeat the thruster until they complete a counting repetition, and then move on to their hang squat clean.
Indy Test 3: Bodyweight
Individuals, Masters 30-34 through 45-49, and Juniors 15-16 and Up
4 rounds For Time:
25 Toes To Bar
15 Box Facing Burpee Box Jump Overs (60cm/50cm)
50 Double Unders
Time Cap: 10 Minutes
Masters 50-54 through 65+, and Juniors 12 and Under and 13-14
4 rounds For Time:
15 Toes To Bar
15 Box Facing Burpee Box Jump Overs (60cm/50cm) (See Special Regulations for Specific Division Scaling)
30 Double Unders
Time Cap: 10 Minutes
Test 3 Flow
On the start signal, the athletes will start their first round of toes to bar. After completing all their toes to bar repetitions they will move to their box for box facing burpee box jump overs. After completing their burpee box jump overs, they will pick up their rope and perform double unders. After completing their double unders, they will head back to the bar to begin round 2. Athletes will continue in this pattern for a total of 4 rounds. After finishing their double unders on the final round, athletes will run 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,” “Toes to Bar ID 7.01,” “Object Facing Burpee Over Object ID 10.02” in the International Functional Fitness Federation’s Movement Standards Document located at: Movement standards
Test 3 Special Regulations
Masters Ages 60-64 and 65+ may choose to step over the box instead of jump.
Juniors ages 12 and Under and 13-14 will all use a 50 cm box regardless of gender.
Indy Test 4: Skill
Individuals and Masters 30-34 through 40-44 and Juniors 17-18 and Up
For Time:
2/1 Legless Rope Climbs
20 Dumbbell Overhead Squats (22.5kg/15kg)
10 Meter Handstand Walk with Full Pirouette at Half Way
10 Meter Handstand Walk with Full Pirouette at Half Way
20 Dumbbell Overhead Squats (22.5kg/15kg)
2/1 Legless Rope Climbs
Time Cap: 8 Minutes
Masters 45-49 Through 55-59 and Juniors 15-16
For Time:
2/1 Seated Rope Climbs
20 Dumbbell Overhead Squats (15kg/12kg)
20 Meter Handstand Walk
20 Dumbbell Overhead Squats (15kg/12kg)
2/1 Seated Rope Climbs
Time Cap: 8 Minutes
Masters 60-64 and 65+
For Time:
3 Rope Climbs
15 Dumbbell Overhead Squats (12kg/9kg)
40 Meter Double Dumbbell Overhead Carry
15 Dumbbell Overhead Squats (12kg/9kg)
3 Rope Climbs
Time Cap: 8 Minutes
JUNIORS 12 AND UNDER AND 13-14 DO NOT PERFORM THE SKILL TEST
Test 4 Flow Division
On the start signal, athletes will perform their rope climb variation, followed by 20 dumbbell overhead squats with a single dumbbell. After their overhead squats, they will perform their handstand walk variation before working their way back through the test with another set of dumbbell overhead squats and another set of rope climbs, before running across the line to stop their time.
Test 4 Movement Standards
For complete movement standards please see the entries for “Rope Climb ID 11.01, including Variation V.18 Legless” “Rope Climb, Seated Start ID 11.02,” “Overhead Squat ID 1.04” “Handstand Pirouette ID 12.05,” “Handstand Walk ID 12.03,” “Loaded Carry ID 14.07 Variation V.06 Overhead” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 4 Special Regulations Athletes
For divisions with a handstand pirouette, the pirouette must be performed in a designated box on the floor.
Handstand walks may be broken into designated sections which will be marked on the floor.
Rope climb touch and descent lines will be briefed onsite.
Indy Test 5: Mixed
Individuals and Masters 30-34 through 50-54 and Juniors 17-18 and Up
For Time:
50 Wall Balls (9kg/6kg to 3m/2.75m)
40 Deadlifts (70 kg/50 kg)
30 Devil’s Press (22.5kg/15kg)
20 Strict Handstand Push-ups
10 Power Snatches (70kg/50 kg)
Individuals and Masters 55-59 through 65+ and Juniors 15-16
50 Wall Balls (6kg/4.5kg to 3m/2.75m)
40 Deadlifts (45 kg/35 kg)
30 Devil’s Press (15kg/12kg)
20 Handstand Push-ups
10 Power Snatches (45kg/35 kg)
Juniors 12 and Under and 13-14
40 Wall Balls (4.5kg to 2.75m)
30 Deadlifts (35 kg/25 kg)
20 Devil’s Press (15kg/12kg)
10 Handstand Push-ups
5 Power Cleans (35kg/25 kg)
Test 5 Flow
At the start signal athletes will perform their designated number of wall balls. They will then move to their bar to perform deadlifts followed by devil’s press. They will then head to the wall for their handstand push-ups and finally return to their barbell for their snatches or cleans. When they finish their last rep they will run across the line to stop their time.
Test 5 Movement Standards
For complete movement standards please see the entries for “Wall Ball ID 15.04,” “Devil’s Press ID 15.07,” “Deadlift ID. 2.01,” “Handstand Push-up ID 12.01,” “Snatch, Anyhow ID 4.01,” and “Clean, Anyhow ID 3.01 in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 5 Special Regulations
None at this time
Indy Test 6: Power
Individuals and Juniors 17-18 through 21-22 and Masters 30-34 through 50-54
For Time:
21-15-9
Thrusters (43kg/29kg)
Pull-ups
Juniors 15-16
For Time:
21-15-9
Thrusters (34kg/24kg)
Pull-ups
Masters 55-59 and 60-64
For Time:
21-15-9
Thrusters (34kg/24kg)
Pull-ups
Masters 65+
For Time:
21-15-9
Thrusters (20kg/15kg)
Pull-ups
JUNIORS 11-12 AND 13-14 DO NOT PERFORM THE POWER TEST
Initial Set-up
In order for a World Record to be valid the test set-up must meet or exceed the requirements set out below. The start line and the finish line will be the same line for this test. The start/finish line will be set up opposite the pull-up rig with the barbell positioned between the pull-up rig and the start/finish line. The start/finish line must be 9 meters from the athlete’s pull-up bar. The 9 meters between the start/finish line and athlete’s pull-up bar will be divided into 4 sections of 2 meters and a final section of 1 meter. There will be a small indicator line at the halfway point of each section.
The first section will be an empty 2 meter section starting at the pull-up bar and extending forward. The barbell must be set on the indicator line in the second 2 meter section at the start of the test. Athletes will perform their thrusters in the second, third, and fourth sections of the floor. When they roll the bar forward each round, they must place it on the indicator line in the center of the relevant section. Athletes must stay in their section for the round of thrusters they are on but do not have to stay on the indicator line once they pick up the barbell.
The barbell will be rolled forward after each round is completed (after the pull-ups). The final one meter section is an empty section that athletes must run across before crossing the finish line.
The pull-up bar height must be a minimum of 15 centimeters above the athlete’s fully extended reach but may be taller. While height assistive devices may be used such as risers, j-hooks, or boxes, they cannot be used in a way that would make the pull-up bar closer than 15 centimeters above the athlete’s fully extended reach and cannot be used in a way that would pose a safety concern for the athlete.
Test Flow
The athlete will start standing behind the starting line. On the start signal, the athlete will move to their barbell and perform 21 thrusters. The athlete must face the start/finish line, with their back to the pull-up rig, while performing thrusters. After completing their last thruster, the athlete will move to their pull-up bar and complete 21 pull-ups. The athlete will then return to the barbell and roll the barbell forward to the next section and perform 15 thrusters in that section.
The athlete will then return to the pull-up bar for 15 pull-ups, then return to the barbell and roll it into the next section and complete 9 thrusters. The athlete will then return to the pull-up bar for the final 9 pull-ups before running across the finish line to stop their time. The athlete must face toward the start/finish line while performing all movements.
Movement Standards
Please see the iF3 Movement Standards for Thruster ID 5.06 and Pull-up ID 7.04 located at Movement standards
Special Regulations
Athletes may squat clean thruster any repetition where the bar begins on the floor and this will count as a thruster.
When dropping their bar after their last thruster each round, athletes may not attempt to propel their bar forward toward the next round line. Athletes attempting to throw their bar forward will be asked to roll the bar back to their current round line before proceeding forward again.
After the final pull-up, athletes must step over the bar as they run to the finish line. Failure to step over the barbell will result in a 3 second time penalty.
Athletes 12 and Under and 13-14 may use a 15kg barbell regardless of gender. For any athlete 15-16 or older, females may use a 15kg bar and males must use a 20kg bar.Test 6 Flow
At the start signal the athlete will 21 Thrusters and 21 pull-ups, followed by 15 thrusters and 15 pull-ups, and finally 9 thrusters and 9 pull-ups before running across the line to stop their time.
TEAMS
Teams Test 1: Endurance
For Total Meters Across All 4 Athletes:
3 Minute Ski
10 second Transition
3 Minute Air Bike
10 second Transition
3 Minute Row
10 second Transition
3 Minute Run on Treadmill
Each athlete will start on a different piece of equipment and must rotate through all four stations in order.
Test 1 Flow
On the start signal, Athlete 1 will start on the ski, Athlete 2 will start on the bike, Athlete 3 will start on the row, and athlete 4 will start on the treadmill and work for 3 minutes. They will then have :10 seconds to transition to the next station. The athlete on the treadmill will go to the ski. Then they will work again for 3 minutes. They will continue in this pattern until all athlete’s have done all four machines. The team’s score will be the total number of meters accumulated by all athletes on all 4 machines.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Skierg ID 9.07,” “Air Bike ID 9.05,” “Row ID 9.03,” and “Run ID 9.01” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards.
Test 1 Special Regulations
Athletes may use the treadmill handles to mount and dismount the treadmill only, but may not hold the handles while actively running on the treadmill.
Athletes may not touch the screen on any of the machines. The meters will continue to accumulate for all 4 athletes with no resetting of the machines between athletes.
Teams Test 2: Strength
Each Athlete Will Have 3 Minutes to Establish the Heaviest Weight Possible for the Complex:
1 Power Clean
1 Shoulder to Overhead
1 Thruster
1 Hang Squat Clean
Female Athlete 1 and Female Athlete 2 will go first. Then there will be a 1 minute transition to switch the bar for the male athletes. Then Male Athlete 1 and Male Athlete 2 will each have 3 minutes to perform their lifts.
Test 2 Flow
Athlete 1 will have 3 minutes to establish the heaviest weight possible for the complex of 1 power clean into 1 shoulder to overhead into 1 thruster into 1 hang squat clean. Followed by Athlete 2, then Athlete 3, and then Athlete 4. The two female athletes will lift first, then there will be a one minute transition to switch out the barbell before the male athletes begin. Athletes can make as many attempts as they wish during their 3 minutes and increase or decrease weight as they see fit. The teams score will be the total of all 4 athlete’s heaviest successful lifts.
Test 2 Movement Standards
For complete movement standards please see “Power Clean 3.02,” “Thruster ID 5.06,” “Hang Squat Clean ID 3.06,” and “Shoulder to Overhead ID 5.05” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 2 Special Regulations
The athlete can take as many attempts as they want in their 3 minute window.
The other athletes on the team can assist with loading and unloading the bar.
The female athletes will lift first, followed by a transition to switch out the barbell, followed by the male athletes.
Athletes will receive a “no lift” if they drop the bar behind them, even if the lift was otherwise successfully completed.
If an athlete’s knee touches the ground that will result in a “no lift.”
Athlete’s must have completed the complex within the 3 minutes for the complex to count.
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 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.
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.
If an athlete receives a “no rep” during the complex but does not drop the bar, they can continue the complex until they receive the required number of counting reps to complete the complex. For example, if an athlete is no repped for depth on the thruster, they can repeat the thruster until they complete a counting repetition, and then move on to their hang squat clean.
Teams Test 3: Bodyweight
Male Athlete 1 and Female Athlete 1 will complete
4 Rounds For Time of:
20 Synchronized Toes To Bar
15 Synchronized Box Facing Burpee Box Jump Overs (60cm/50cm)
100 Double Unders Total (1 athlete working at a time)
Then Male Athlete 2 and Female Athlete 2 will complete
4 Rounds For Time of:
20 Synchronized Toes To Bar
15 Synchronized Box Facing Burpee Box Jump Overs (60cm/50cm)
100 Double Unders Total (1 athlete working at a time)
Time Cap: 25 Minutes
Test 3 Flow
On the start signal, male athlete 1 and female athlete 1 will start their first round of synchronized toes to bar. After completing all their toes to bar repetitions they will move to their box for synchronized box facing burpee box jump overs. After completing their burpee box jump overs, they will accumulate 100 double unders as a team. After completing their double unders, they will head back to the bar to begin round 2. Athletes will continue in this pattern for a total of 4 rounds before swapping with male athlete 2 and female athlete 2 who will begin their 4 rounds of the exact same test. After finishing their double unders on the final round, the pair will run 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,” “Toes to Bar ID 7.01,” “Object Facing Burpee Over Object ID 10.02” in the International Functional Fitness Federation’s Movement Standards Document located at: Movement standards
Test 3 Special Regulations
Any tagging requirements will be briefed onsite.
Teams Test 4: Mixed Relay 1
For Time:
Each athlete will perform:
1 Legless Rope Climb
2 Rope Climbs
20 Dumbbell Overhead Squats (22.5kg/15kg)
20 Meter Handstand Walk
20 Dumbbell Overhead Squats (22.5kg/15kg)
3 Rope Climbs
Time Cap: 25 Minutes
Test 4 Flow Division
On the start signal, athlete 1 will perform their rope climbs, followed by 20 dumbbell overhead squats with a single dumbbell. After their overhead squats, they will perform their handstand walk before working their way back through the test with another set of dumbbell overhead squats and a set of 3 rope climbs, before athlete 2 can begin the test. Athletes 2, 3, and 4 will all perform the test in this same manner. The team’s score will be the total time for all four athlete’s to complete the test.
Test 4 Movement Standards
For complete movement standards please see the entries for “Rope Climb ID 11.01, including Variation V.18 Legless” “Overhead Squat ID 1.04” “Handstand Walk ID 12.03,” in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 4 Special Regulations
Handstand walks may be broken into designated sections which will be marked on the floor.
Rope climb touch and descent lines will be briefed onsite.
Teams Test 5: Mixed Relay 2
Male Athlete 1 and Female Athlete 1 will perform:
For Time:
90 Wall Balls (9kg/6kg to 3m/2.75m)
70 Deadlifts (70 kg/50 kg)
50 Devil’s Press (22.5kg/15kg)
30 Strict Handstand Push-ups
10 Power Snatches (70kg/50 kg)
Then Male Athlete 2 and Female Athlete 2 will perform the same test
Time Cap: 30 Minutes
Test 5 Flow
At the start signal male and female athlete 1 will begin with wall balls. Only one athlete may work at a time and athletes may switch who is the working athlete whenever they desire. Once the athletes accumulate 90 wall balls, they will move on to accumulate 70 deadlifts, 50 devil’s press, 30 strict handstand push-ups, and 10 power snatches. After the first pair finishes their power snatches, male and female athlete 2 will begin and proceed through the test in the same manner. When the second finish their last rep they will run across the line to stop the team’s time.
Test 5 Movement Standards
For complete movement standards please see the entries for “Wall Ball ID 15.04,” “Devil’s Press ID 15.07,” “Deadlift ID. 2.01,” “Handstand Push-up ID 12.01,” “Snatch, Anyhow ID 4.01,” and “Clean, Anyhow ID 3.01 in the International Functional Fitness Federation’s Movement Standards Document located at Movement standards .
Test 5 Special Regulations
None at this time
Teams Test 6: Strategy
Each Athlete Must Perform 1 section of the test:
For Time:
Athlete 1 Performs:
21-15-9
Thrusters (45kg)
Pull-ups
Athlete 2 Performs:
21-15-9
Thrusters (30kg)
Pull-ups
Athlete 3 Performs:
15-12-9
Thrusters (50kg)
Chest to Bar Pull-ups
Athlete 4 Performs:
12-9-6
Thrusters (60kg)
Bar Muscle-Ups
Time Cap: 15 Minutes
Test Flow
Each athlete must perform one of the couplets in this test. Each couplet has a different weight assigned for the thrusters That weight will not change regardless if a male or female athlete is performing the couplet. Once an athlete begins a couplet, they cannot switch places with another athlete until they complete all repetitions in their couplet. Time will stop when the final athlete finishes their last rep and runs across the line to stop the team’s time.
Movement Standards
Please see the iF3 Movement Standards for “Thruster ID 5.06,” “Pull-up ID 7.04,” “Bar Muscle-Up ID 7.07,” and “Chest to Bar Pull-ups ID 7.05” located at Movement standards
Special Regulations
Athletes may squat clean thruster any repetition where the bar begins on the floor and this will count as a thruster.