Official Announcement of Tests for iF3 World Championships 2023 in Oslo, Norway
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
INDIVIDUALS
Indy Test 1: Endurance
For time
- 2800 meter run
- 1,000 meter SkiErg
- 1,000 meter Row
- 2,000 meter BikeErg
19-20 Age Group
Same Test
Time Cap: 30 minutes
ENDURANCE FLOW
On the start signal, athletes will run 2800 meters on an indoor loop. After completing their run, athletes will ski 1000 meters, followed by a 1000 meter row, and finally a 2000 meter bike.
ENDURANCE MOVEMENT STANDARDS
For complete movement standards please see the entries titled “Run ID 9.01,” “Skierg ID 9.07,” “Row ID 9.03,” and “Bikeerg ID 9.06” in the International Functional Fitness Federation’s Movement Standards Document.
ENDURANCE SPECIAL REGULATIONS
- Athletes must stay on their machine until they have completed all the required meters. Athletes may not stand up from their machine early or otherwise dismount or step off their machine early.
Indy Test 2: Strength
For Max Load:
Athletes will have 3 attempts to establish their 1 rep max Clean and Jerk
Score: Heaviest successfully completed lift.
19-20 Age Group
Same Test
STRENGTH FLOW
Athletes will be set up on platforms in their heat. On the start signal the first 2 athletes will have :20 to complete a 1 rep max clean and jerk. At the :20 mark, the next two athletes will take their attempt. At the :40 second mark the next 2 athletes will take their attempt, and so on until all athletes have completed 1 attempt. Once all athletes have completed 1 attempt, the first 2 athletes will being their second attempt and the pattern will start over. Athletes will continue in this manner, until all athletes have taken three attempts.
STRENGTH MOVEMENT STANDARDS
For complete movement standards please see “Clean & Jerk ID 4.08” in the International Functional Fitness Federation’s Movement Standards Document.
STRENGTH SPECIAL REGULATIONS
- The athlete does not have to show full lockout on the clean before going into the jerk. The athlete may catch the clean with bent knees and use this momentum to go directly into the jerk. However, the athlete must show overhead lockout upon completion of the jerk for the repetition to count.
- If an athlete fails a repetition or receives a no rep during their :20 window, they may reattempt the same lift (no change in weight) in the remainder of the :20 window if desired.
- If an athlete completes their clean, but fails their jerk but is able to return the bar to the front rack position without dropping it to the ground, athletes may reattempt the jerk and receive credit for a successful repetition.
- Athletes may increase or decrease the weight as they see fit throughout their 3 attempts. However, once an attempt has begun within the :20 lifting window, the athlete may not change the weight for the remainder of that :20 window.
- Athletes will be responsible for changing their own weight. The clips must be back on the bar before they can begin their next attempt.
- Athletes may not perform their jerk from the back rack position.
- Athletes will receive a “no rep” if they drop the bar behind them, even if the lift was otherwise successfully completed.
- Athletes must start their lift before their :20 clock expires. Athletes may continue to complete their lift after the :20 clock has expired and be credited with a successful repetition as long as the lift was initiated (meaning the bar had been lifted off the ground) before the :20 clock expired.
Indy Test 3: Bodyweight
5 Rounds For Max Repetitions:
On a 3 minute clock perform:
- 16 Toes to Bar
- 3 Rope Climbs (4.5m)
- 16 Pistols
- As Many Burpee Box Jump Overs as possible in the remaining time (60/50 cm)
1 minute rest between rounds
19-20 Age Group does same sequence but fewer reps:
- 16 Toes to Bar
- 2 Rope Climbs (4.5m)
- 10 Pistols
- As Many Burpee Box Jump Overs as possible in the remaining time (60/50 cm)
Time Cap: 19 minutes
BODYWEIGHT FLOW
On the start signal, a 3 minute clock will begin and athletes perform their toes to bar. They will then move to the rope for their rope climbs. After that, they will perform their pistols. With any remaining time athletes will accumulate as many burpee box jump overs as possible. At the end of the 3 minutes, athletes will rest for 1 minute before beginning again at the toes to bar for the second round. Athletes will repeat this pattern for a total of 5 rounds.
BODYWEIGHT MOVEMENT STANDARDS
For complete movement standards please see the entries for “Rope Climb ID 11.01,” “Pistol ID 1.06,” “Toes to Bar ID 7.01,” and “Object Facing Burpee Over Object ID 10.02” in the International Functional Fitness Federation’s Movement Standards Document.
BODYWEIGHT SPECIAL REGULATIONS
While there is no minimum work requirement in this workout, all repetitions completed will count toward the athletes’ score, including the buy-in each round of toes to bar, rope climbs, and pistols.
Athletes must do 8 pistols on one leg before switching to the other leg (5 each leg before switching for 19-20 age group)
Indy Test 4: Skill
Part 1:
- Max Ring Muscle-ups in 90 seconds
Part 2:
For Time:
Handstand Walk Obstacle Course:
- 5m Walk Forward
- 5m Walk over Ramp + Stairs
- 5m Walk into Freestanding Handstand Push-ups
- 5m Half Pirouette to Backwards Walk
- 5m Walk Around Pylon
Obstacle Course Time Cap: 2:30
Total Time Cap: 4:00
19-20 Age Group
Part 1:
As Many Repetitions as Possible in 3 Minutes:
- 10 Pull-ups
- 10 Chest to Bar
- 10 Bar MU
- Max Ring Muscle-ups in remaining time
Part 2:
For Time:
- Handstand Walk Obstacle Course
Obstacle Course Time Cap: 2:30
Total Time Cap: 5:30
SKILL FLOW (Open Division)
On the start signal, Part 1 will begin and athletes will have 90 seconds to accumulate as many ring muscle ups as possible. When Part 1 ends, Part 2 will immediately begin and athletes will begin their handstand walk obstacle course, which they must complete for time.
This test will be scored in two parts. The first part of the test is scored by number of muscle ups completed, and will be worth 50 points. The second part of the test will be scored by time to complete the course, and will be worth 50 points.
SKILL FLOW (19-20 Division)
On the start signal, Part 1 will begin and athletes will have 3:00 minutes to do 10 Pull-ups, 10 Chest to Bar Pull-ups, and 10 Bar Muscle ups. After completing all their required repetitions on the pull-up bar, athletes will move to the rings and perform as many muscle ups as possible in the remaining time. After time expires in Part 1, Part 2 will begin immediately and athletes will begin their handstand walk obstacle course, which they must complete for time.
This test will be scored in two parts. The first part of the test is scored by the total number of repetitions completed including all repetitions on the rig, and will be worth 50 points. The second part of the test will be scored by time to complete the course, and will be worth 50 points.
SKILL MOVEMENT STANDARDS
For complete movement standards please see the entries for “Pull-up ID 7.04,” “Chest to Bar Pull-up ID 7.05,” “Bar Muscle-up ID 7.07,” “Ring Muscle-up ID 8.02,” “Handstand Walk ID 12.03,” “Handstand Pirouette ID 12.05,” “Freestanding Handstand Push-up ID 12.02,” and “Traverse Over/Across an Obstacle ID. 15.08” in the International Functional Fitness Federation’s Movement Standards Document.
SKILL SPECIAL REGULATIONS (Open Division)
- The tie breaker for Part 1 will be the number of ring muscle ups that was completed unbroken.
- There will be no transition time between the end of Part 1 and the start of Part 2. Athletes may choose to end their muscle up work early to be in position for the beginning of the handstand walk, but may not begin their walk before the time for Part 1 as expired.
- The handstand walk obstacle course will consist of a flat section where the athlete must walk forward, a ramp and stairs, a flat section where the athlete must walk forward and perform a set number of free standing handstand push-ups, a flat section where the athlete must walk forward, do a half pirouette, and continue to walk backwards, and a final section where the athlete must walk around a pylon while maintaining a forward body orientation.
SKILL SPECIAL REGULATIONS (19-20 Division)
- The tie breaker for Part 1 will be the time the athlete finished their last bar muscle up.
- There will be no transition time between the end of the 3:00 amrap and the start of the handstand walk obstacle course. Athletes may choose to end their muscle up work early to be in position for the beginning of the handstand walk, but may not begin their walk before the 3:00 clock as expired.
- The handstand walk obstacle course will consist of a flat section where the athlete must walk forward, a ramp and stairs, a flat section where the athlete must walk forward and perform a set number of free standing handstand push-ups, a flat section where the athlete must walk forward, do a half pirouette, and continue to walk backwards, and a final section where the athlete must walk around a pylon while maintaining a forward body orientation.
Indy Test 5: Mixed
Open division, For Time:
- 400m Run (Assault Air Runner)
- 15 Wall Walks
Into:
1-2-3-4-5-6-7-8-9
- Double Y Bell Ground to Overhead (20kg/15kg)
- Double Y Bell Thruster (20kg/15kg)
Into:
- 300 Double Unders
19-20 Division, For Time:
- 400m Run (Assault Air Runner)
- 10 Wall Walks
Into:
1-2-3-4-5-6-7-8-9
- Double Y Bell Ground to Overhead (20kg/15kg)
- Double Y Bell Thruster (20kg/15kg)
Into:
- 150 Double Unders
Time Cap: 15 minutes
MIXED FLOW
At the start signal all athletes will mount their treadmill and complete a 400 meter run. They will then move to the wall to complete their required number of wall walks. They will then move on to the Y-Bells where they will perform 1 Y-Bell Ground to Overhead and 1 Y-Bell Thruster. They will then perform 2 of each, followed by 3 of each, followed by 4 of each. They will continue in this pattern until they have completed 9 of each movement on the Y-Bells. Athletes will then move on to their double unders where they will complete all required repetitions. When the athlete finishes their final Double Under, they will run across the finish line to stop their time.
MIXED MOVEMENT STANDARDS
For complete movement standards please see the entries for “Run ID 9.01,” “Wall Walk ID 12.06,” “Snatch, Anyhow ID 4.01,” “Clean and Jerk ID 4.08,” “Thruster ID. 5.06,” and “Double Under ID 10.07,” in the International Functional Fitness Federation’s Movement Standards Document.
MIXED SPECIAL REGULATIONS
- Athletes may use a snatch or a clean and jerk technique for the Y-Bell Ground to Overheads.
- Y-Bells must be dropped from below waist height. A :20 second penalty shall be incurred for each drop that occurs from above the waist.
Indy Test 6: Power
- Sled Push
- 25 Power Snatch (50/35kg)
- Sled Push
- Sled Push
- 25 Power Snatch (40/30kg)
- Sled Push
- Athletes will receive a “no rep” if they drop the barbell behind them even if the repetition was otherwise completed correctly.
- Exact Sled Push Weight and Distances will be announced at the Athlete Briefing.
TEAMS
Teams Test 1: Endurance
For Time:
- Athlete 1 and Athlete 2 will run 1400m each (Athletes alternate between Assault Runner and track running)
- 100 Synchro Burpees Over the Worm
- Athlete 3 and Athlete 4 will run 1400m each (Athletes alternate between Assault Runner and Track Running)
Time Cap: 30 minutes
Score: Total Time
ENDURANCE FLOW
On the start signal Athlete 1 and Athlete 2 will run 1400 meters each. Athlete 1 will start running 1 lap on the track while Athlete 2 will run 140m on the Assault Runner. When both athletes finish their distance they will switch places and continue running. Athletes will continue switching and running in this pattern until 1400m are completed (10 x 140 meter segments). All four athletes will then come together at the worm and perform 100 synchro burpees over the worm, stopping to move the worm forward every 20 reps. After the 100th burpee, athletes 3 and 4 will being their 1400m run in the same pattern as the first two athletes. When athletes 3 and 4 complete their run, all four athletes will run across the finish line to stop their time.
ENDURANCE MOVEMENT STANDARDS
For complete movement standards please see the entries for “Run ID 9.01,” and “Burpee Over Object ID 10.01” in the International Functional Fitness Federation’s Movement Standards Document.
ENDURANCE SPECIAL REGULATIONS
- Teams may pair up their athletes any way they choose. But once the test begins the athletes must maintain the pairs they started the test with.
- The athletes in each pair will each run 1400 meters simultaneously. One will start on the track and one will start on the Assault Runner.Athletes will switch places every 140 meters (1 lap on the track = 140 meters).
- If one athlete finishes their 140 meter segment before the other, they must wait until their partner finishes their leg before they can switch places. They cannot begin their next 140 meter segment until their partner completes the segment they are on.
Teams Test 2: Strength
For Total Load:
- Athlete 1: Establish a 1 Rep Max Clean and Jerk
- Athlete 2: Establish a 3 Rep Max Hang Clean Anyhow
- Athlete 3: Establish a 5 Rep Max Shoulder to Overhead
- Athlete 4: Establish a 10 Rep Max Front Squat
Time Cap: 12 minutes
Score: Sum of the top weight lifted for each teammate
STRENGTH FLOW
On the start signal, Athlete 1 will establish a 1 rep max clean and jerk. They may take as many attempts as they want and take as much time as they want of the team’s total 12 minutes. When Athlete 1 has completed their last lift, they will cross the finish line and must remain across the finish line. Athlete 2 will then begin their lifting and establish a 3 rep max hang clean, anyhow. They may take as many attempts as they want and take as much time as they want of the team’s total 12 minutes. When they finish, they will cross the finish line, and Athlete 3 will begin to establish their 5 rep max shoulder to overhead. Finally, when Athlete 3 has finished, Athlete 4 will begin and establish their 10 rep max front squat.
STRENGTH MOVEMENT STANDARDS
For complete movement standards please see the entries for “Clean & Jerk ID 4.08,” “Hang Clean, Anyhow ID 3.04,” “Shoulder to Overhead ID 5.05,” and “Front Squat ID 1.03” in the International Functional Fitness Federation’s Movement Standards Document.
STRENGTH SPECIAL REGULATIONS
- Teams may decide which athlete will perform which lift. Each athlete may only perform 1 lift.
- The team has 12 minutes to complete all 4 lifts. They may divide up and use their time, however, they see fit, but only one athlete may work at a time, and they must work in the order of the test. Once an athlete completes the last lift they want to do, the team moves to the next athlete, and the athlete that just finished must cross the finish line to show they have completed their portion of the event. Athletes cannot come back and try to lift more later in the test once the team has moved to the next athlete, even if the team has extra time remaining at the end.
- The working athlete is responsible for changing their weights. Their teammates may not assist them.
- Athletes performing clean and jerks do not have to show full extension between the clean and the jerk and may go directly from the clean into the jerk if desired as long as the athlete achieves overhead lockout upon finishing the jerk.
- If a clean and jerk athlete fails their shoulder to overhead but is able to successfully return the barbell to their shoulders without it touching the ground or falling below the shoulder, the athlete may re-attempt the shoulder to overhead.
- If an athlete performing multiple repetitions receives a “no rep” on one of their repetitions, they may continue to work through their set until they receive the required number of good repetitions, as long as they do not drop the bar before the required number of repetitions is completed.
- If an athlete drops the bar behind them they will receive a “no rep” even if the repetition was an otherwise good repetition.
- Teams will have both a 20kg and a 15kg barbell. Males must use the 20kg barbell. Females must use the 15kg barbell. Only 1 bar may have weights on it at a time.
Teams Test 3: Bodyweight
For Total Time:
Athlete 1:
- 4 Seated Rope Climbs (4.5 meters)
- 100 Unbroken Double Unders
- 40 Handstand Push-Ups
Athlete 2:
- 3 Seated Rope Climbs to 15ft (4.5 meters)
- 100 Unbroken Double Unders
- 30 Second L-Sit On Parallettes (Initial Hold Length of at least :15 Seconds)
Athlete 3:
- 2 Seated Rope Climbs (4.5 meters)
- 100 Unbroken Double Unders
- 20 Second Freestanding Handstand Hold On Parallettes (Initial Hold Length of at least 10 Seconds)
Athlete 4:
- 1 Seated Legless Rope Climb (4.5 meters)
- 100 Unbroken Double Unders
- 1 L-Sit to Press To Handstand back to L-Sit On Parallettes
Time Cap: 20 minutes
BODYWEIGHT FLOW
On the Start signal, athlete one will complete 4 rope climbs from a seated position, followed by 100 unbroken double unders, and 40 handstand pushups. Once they finish their handstand pushups, the second athlete will begin their rope climbs and double unders followed by an L-Sit on parallettes. The initial hold on the L-Sit must be at least :15 seconds and :30 total must be accumulated. When Athlete 2 finishes, Athlete 3 will begin their rope climbs and double unders. They will then accumulate a :20 freestanding handstand hold on parallettes. The initial hold must be at least :10 seconds in order to count. When Athlete 3 finishes, the final athlete will begin and perform 1 legless rope climb starting from a seated position followed by 100 double unders. They will finish with an L-Sit press to handstand with a return back to the L-Sit on the parallettes. When the 4th athlete finishes their final rep, they will run across the finish line to stop the time.
BODYWEIGHT MOVEMENT STANDARDS
For complete movement standards please see the entries for “Rope Climb, Seated Start ID 11.02,” “Rope Climb, Seated Start ID 11.02 Variation Legless V.18,” “Double Under ID 10.07,” “Handstand Push-up ID 12.01,” “L-Sit ID 13.04,” “Handstand Hold ID 12.04,” and “Press to Handstand From Seated Straddle L-Sit ID 13.06,” in the International Functional Fitness Federation’s Movement Standards Document.
BODYWEIGHT SPECIAL REGULATIONS
- The team may pick which athlete will complete which portion of the test.
- The first three athletes may use their feet on the rope climb once they have successfully lifted off the ground from the seated position.
- The final athlete may not use their legs on the ascent or descent of their rope climb. All athletes must show control on the descent.
- Each athlete must perform their 100 Double Unders unbroken. If they trip or stop before 100 repetitions are completed, they must restart their set from 0.
- Athlete 2 must hold their L-Sit for at least 15 seconds on their initial hold. They may hold longer than 15 seconds, but if they hold a shorter amount that attempt will not count.
- Athlete 3 must hold their initial freestanding handstand hold for at least 10 seconds for that hold to count. They may hold longer, but if they hold shorter than 10 seconds that attempt will not count.
- Athlete 4 will NOT start in a straddle L for the press handstand. They will start from a piked L-sit position on the parallettes. Athlete 4 must establish an L-Sit position on Parallettes with their legs between their hands before beginning their press handstand motion. After achieving a straight arm handstand position on the parallettes, the athlete must return to a controlled L-Sit position with their feet between their hands for the repetition to count.
- Athlete 4 does not have to keep their elbows straight during the entirety of the pressing motion. However, they must achieve a vertical handstand position with locked out elbows at the top of the repetition before returning to the L-Sit position.
- Athlete 4 may straddle their legs, tuck or bend their legs, or maintain the piked position during their press handstand motion. However, their legs must be straight and no wider than shoulder width in the final vertical handstand position before beginning the descent back to the L-Sit position.
Teams Test 4: Mixed Relay 1
For Time:
Male Athlete 1 and Female Athlete 1 Will Perform:
4 Rounds of:
- 15 Synchronized Toes to Bar
- 15 Calorie Row/15 Calorie Ski
- 15 Synchronized Y-Bell Thruster (20/15 kg)
Then Male Athlete 2 and Female Athlete 2 Will Perform:
- 60 Synchronized Chest to Bar Pull-ups
- 60 Calorie Row/60 Calorie Ski
- 60 Synchronized Y-Bell Thruster (20/15kg)
Time Cap: 20 minutes
MIXED RELAY 1 FLOW
Athletes will perform this test in mixed gender pairs. The first pair of athletes will perform 4 rounds of 15 synchronized toes to bar, 15 Calories on the rower and Skierg, and 15 synchronized Y-Bell Thrusters. After they finish their 4th round, the second pair will start 60 synchronized Chest to Bar Pull-ups, 60 Calories on the Rower and 60 calories on the Skierg, and 60 Synchronized Y-Bell Thrusters before running across the line to stop their time.
MIXED RELAY 1 MOVEMENT STANDARDS
For complete movement standards please see the entries for “Row ID 9.03,” “Skierg ID 9.07,” “Chest to Bar Pull-up ID 7..05,” “Toes to Bar ID 7.01,” and “Thruster ID 5.06” in the International Functional Fitness Federation’s Movement Standards Document.
MIXED RELAY 1 SPECIAL REGULATIONS
- Teams may decide how to pair their male and female athletes together, but each pair must include 1 male athlete and 1 female athlete.
- For the first pair, each round 15 calories on the rower and 15 calories on the skierg must be completed. Athletes will work on these calories at the same time each round, and may switch machines at any time.
- For the second pair, 60 calories on the rower and 60 calories on the skierg must be completed. Athletes will work on these calories at the same time. and may switch machines at any time.
- Y-Bells must only be dropped from below the waist. Purposely dropping from above the waist will incur a :20 penalty.
Teams Test 5: Mixed Relay 2
For Time:
4 Rounds For Time (Each Athlete Will Perform 1 Round):
- 1 Sled Wheelbarrow
- 30/20 Calorie BikeErg
- 1 Sled Wheelbarrow
Time Cap: 15 minutes
MIXED RELAY 2 FLOW
For this test each athlete on the team is responsible for performing 1 round. The two female athletes will perform first, then weight will be added to the sled and the two male athletes will perform their rounds. Once an athlete begins their round they must complete their entire round before the next athlete can begin. The athletes will grab the handles of the sled and push the sled like a wheelbarrow. On the Bikeerg females will accumulate 20 calories, whiles males will accumulate 30 calories.
MIXED RELAY 2 MOVEMENT STANDARDS
For complete movement standards please see the entries for “Sled Push ID 14.01” and “BikeErg ID 9.06,” in the International Functional Fitness Federation’s Movement Standards Document.
MIXED RELAY 2 SPECIAL REGULATIONS
- The Sled will be pushed like a wheelbarrow.
- After the second female finishes her sled push, the team may work together to add the required weight to the sled before the first male athlete begins his round.
- Exact sled weights and distances will be announced at the athlete briefing.
Teams Test 6: Strategy
For Time:
- 10 Worm Clean and Jerks (Team)
- 20 Ring Muscle-ups (Athlete 1)
- 10 Worm Clean and Jerks (Team)
- 20 Power Snatches 60kg (Athlete 2)
- 10 Worm Clean and Jerks (Team)
- 20 Bar Muscle-ups (Athlete 3)
- 10 Worm Clean and Jerks (Team)
- 20 Shoulder to Overhead 60kg (Athlete 4)
Time Cap: 15 minutes
STRATEGY FLOW
For this test, each athlete will complete one movement in the test with the team performing 10 worm clean and jerks before each movement. After the team completes its first set of 10 worm clean and jerks, Athlete 1 will begin with 20 muscle ups while the rest of the team must hold the worm. When Athlete 1 is done with their muscle ups, they will return to the worm, the team will drop the worm, and the team will begin to worm clean and jerks. After the last worm clean and jerk, the team will pick the worm back up to hold while Athlete 2 performs 20 Power Snatches. The team will then perform another 10 worm clean and jerks, before Athlete 3 will perform 20 Bar Muscles Ups. The team will perform a final set of worm clean and jerks before the last athlete performs 20 Shoulder to Overhead. When the last athlete finishes their final shoulder to overhead, they will join their team, and the entire team will walk their worm to the final section before dropping it and crossing the finish line.
STRATEGY MOVEMENT STANDARDS
For complete movement standards please see the entries for “Ring Muscle-up ID 8.02,” “Worm Clean ID 16.02,” “Worm Shoulder to Overhead ID 16.06,” “Power Snatch ID 4.02,” “Bar Muscle-p ID 7.07,” and “Shoulder to Overhead ID 5.05” in the International Functional Fitness Federation’s Movement Standards Document.
STRATEGY SPECIAL REGULATIONS
The non-working members of the team must hold the worm off the ground on their shoulders while the other member of the team completes their movement. If the worm touches the ground, the working athlete must immediately return to the worm, and the entire team must re-clean the worm together before the working athlete can return to their station and continue their repetitions.
Each athlete will complete 1 movement in this test. Teams can decide which athletes completes which movement, but athletes may not switch movements once they begin the repetitions of that movement. There is only 1 barbell weight for this test regardless of the gender of that athlete performing the barbell movement.