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Official Announcement of Tests for iF3 World Championships 2024 in Budapest, Hungary

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.

Download the Official Announcement PDF:s

Individuals
Teams
Masters
Juniors

Contents

INDIVIDUALS

Indy Test 1: Endurance

For time

  • 4 000 meter Bike Erg
  • 2 000 meter Row

19-20 Age Group
Same Test

Time Cap: 18 minutes

ENDURANCE FLOW

Athletes shall enter from the “Athlete Entrance” and proceed to their assigned lane. Athletes may adjust the seat, handle, and the damper on the bike, but touching the monitor is not allowed. On the Start Signal, athletes will begin biking their assigned distance on the bike. When they complete their bike, they will dismount the bike and move to the rower, where they will row their assigned distance. Time will stop when the distance on the rower is completed. Crossing the finish line is not required for this test.

The score is the total time it takes the athlete to complete the full distance on the bike and the row.

For this test the score is provided directly from the Concept 2 timing apparatus.

ENDURANCE MOVEMENT STANDARDS

For complete movement standards please see the entries titled “Row ID 9.03,” and “BikeErg ID 9.06″ in the International Functional Fitness Federation’s Movement Standards Document.

ENDURANCE SPECIAL REGULATIONS

  • The athlete’s time will be recorded using the recording mechanism provided by Concept 2. Time will be recorded when the athlete completes the final meter on the rower. There is no finish line for this test.

Indy Test 2: Strength

Every Minute on the Minute For 7 Minutes:

  • 1 Snatch, Anyhow
  • 1 Hang Snatch, Anyhow
  • 1 Overhead Squat

Weights

  • Women will start at 50 kg and add 2.5 kg each side each minute.
  • Men will start at 85 kg and add 2.5 kg each side each minute

Athletes who successfully complete the last minute of the EMOM will immediately begin:

  • 5 Minutes to Find a 1 rep max Snatch, Anyhow

Time Cap (total): 12 minutes

19-20 Age Group

This age group will perform the same test starting with the weights below:

  • Women: 40 kg
  • Men: 75 kg

STRENGTH FLOW

Athletes will start behind their barbells and have a designated lifting area approximately 230 x 350cm, with plates along the longer side of the lifting area. On the start signal the athletes will have 1 minute to perform the complex at the first assigned weight. If the athlete successfully completes the complex in the minute, they will change their weight and prepare for minute two. At the start of the second minute, the athlete will perform the complex at the next heavier weight. Athletes will continue in this pattern until they can no longer successfully complete the complex at the required weight within the minute or until 7 minutes have passed. At the 7 minute mark, every athlete that has successfully completed all 7 sets of the complex will begin a 5 minute window to find their 1 rep max Snatch.

STRENGTH MOVEMENT STANDARDS

For complete movement standards please see “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.

STRENGTH SPECIAL REGULATIONS

  • The athlete can attempt the complex as many times as they want within the minute window.
  • 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.
  • Athletes are responsible for changing their own weights. Athletes may start changing their weights as soon as they successfully complete the complex.
  • Between the Snatch and the Hang Snatch 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 between the first Snatch and the Hang Snatch.
  • Athletes may not lower the bar below the head between the Hang Snatch and the Overhead Squat.
  • Clips must be on the bar before any attempt can be made and any unused plates must be removed from the lifting area.
  • Athletes will receive a “no complex” 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 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 snatch, you can repeat the hang snatch and continue on.
  • If you commit one of the “no complex” faults listed above you must start the entire complex over.
  • Athletes who successfully complete all 7 minutes of the EMOM will immediately begin a 5 minute window to find their 1 rep max Snatch, Anyhow. The athlete may make as many attempts as they want in the 5 minutes and increase or decrease the weight as they see fit.

  • The athlete’s score will be the weight of the heaviest complex completed if they do not finish the 7 minute EMOM or the heaviest snatch weight successfully lifted in the 5 minute window if the EMOM is completed. However, if an athlete completes the EMOM, but fails to lift heavier than their final EMOM weight during the 5 minute window, their score will be the weight of the heaviest complex lifted in the EMOM.

Indy Test 3: Bodyweight

4 Rounds For Time:

  • 5 Chest to Bar
  • 5 Bar Muscle-ups
  • 5 Chest to Bar
  • 10 Deficit Parallette Handstand Push-Ups (6/3 cm)*
  • 15 Box Jump Over (60/50cm)

*In round 1 the first Handstand Push-up must be strict. In round 2 the first 2 Handstand Push-ups must be strict, In round 3, the first 3 Handstand Push-ups must be strict, etc.

Time Cap: 11 minutes

19-20 Age Group does same sequence but fewer reps:

4 Rounds For Time:

  • 5 Chest to Bar
  • 3 Bar Muscle-ups
  • 5 Chest to Bar
  • 10 Deficit Parallette Handstand Push-Ups (3/0 cm)*
  • 15 Box Jump Over (60/50cm)

*In round 1 the first Handstand Push-up must be strict. In round 2 the first 2 Handstand Push-ups must be strict, In round 3, the first 3 Handstand Push-ups must be strict, etc.

Time Cap: 11 minutes

BODYWEIGHT FLOW

Athletes will begin the test standing on the starting line. On the start signal, athletes will move to the pull-up bar and begin 5 chest to bar pull-ups followed by 5 (or 3 for 19-20 age group) bar muscle-ups and 5 more chest to bar pull-ups. Athletes will then move to their handstand push-up walls where they will complete 10 deficit handstand push-ups. In round 1 the first deficit handstand push-up must be strict. In round 2 the first 2 handstand push-ups must be strict. Athletes will continue changing one additional kipping handstand push-up to a strict handstand push-up each round, until they complete 4 strict and 6 kipping handstand push-ups in the final round. Athletes will then move to their box where they will complete 15 box jump overs where they must completely clear the box on each jump. Athletes will move their plyo box forward one section after each round. Athletes will move in this pattern for 4 rounds. After their box jump overs in the 4th round, athletes will run across the line to stop their time.

BODYWEIGHT MOVEMENT STANDARDS

For complete movement standards please see the entries for “Chest to Bar Pull-up ID 7.05,” “Handstand Push-up ID 12.01,” “Handstand Push-up ID 12.01, V.12 Strict,” “Bar Muscle-Up ID 7.07,” and “Box Jump Over ID 10.05” in the International Functional Fitness Federation’s Movement Standards Document.

BODYWEIGHT SPECIAL REGULATIONS

  • Athletes must completely clear the box on their Box Jump Overs. Touching the top of the box with any part of the body will not be allowed. 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.

  • On the Deficit Handstand Push-ups, athletes will first perform strict handstand push-ups in a number equivalent to the round number. For example, in round 1 athletes will perform 1 strict deficit handstand push-up and 9 kipping deficit handstand push-ups to reach the total of 10 deficit handstand push-ups. In round 4 athletes will perform 4 strict deficit handstand push-ups and 6 kipping deficit handstand push-ups to reach the total of 10 deficit handstand push-ups.

Indy Test 4: Skill

For Time:

  • 3 Seated Legless Rope Climb (4.5m) – legless lowering back to beneath 3m
  • 10 Meter Handstand Walk
  • 1 Handstand Full Pirouette
  • 10 Meter Backwards Handstand Walk
  • 2 Seated Legless Rope Climb (4.5m) – legless lowering back to beneath 3m (*Tiebreak Time)
  • 8 Meter Sideways Handstand Walk (Left Hand Leading)
  • 8 Meter Sideways Handstand Walk (Right Hand Leading)
  • 1 Seated Legless Rope Climb (4.5m) legless lowering back to beneath 3m

Time Cap: 6 minutes

19-20 Age Group

For Time:

  • 3 Seated Rope Climb (4.5m)
  • 10 Meter Handstand Walk
  • 1 Handstand Full Pirouette
  • 10 Meter Backwards Handstand Walk
  • 2 Seated Rope Climb (4.5m)
  • 10 Meter Handstand Walk
  • 1 Handstand Full Pirouette
  • 10 Meter Backwards Handstand Walk
  • 1 Seated Rope Climb (4.5m)

Time Cap: 6 minutes

SKILL FLOW (Open Division)

Athletes will start waiting on the starting line. On the start signal, athletes will begin their rope climbs. Athletes must ascend and descend without using their legs. After completing their 3 rope climbs they perform a 10 meter handstand walk. After completing the walk they will perform a full pirouette within a designated area and then handstand walk backwards for 10 meters. Athletes will then return to the rope for 2 more seated legless rope climbs. They will then perform a sideways handstand walk with the left hand leading for 8 meters, followed by asideways handstand walk with the right hand leading for 8 meters. Athletes will return to the rope one final time and perform 1 more seated legless rope climb before running across the line to stop their time.

SKILL FLOW (19-20 Division)

Athletes will start waiting on the finish line. On the start signal, athletes will begin their rope climbs. Athletes may use their legs after they leave the seated position. After completing their 3 rope climbs they perform a 10 meter handstand walk. After completing the walk they will perform a full pirouette within a designated area and then handstand walk backwards for 10 meters. Athletes will then return to the rope for 2 more seated rope climbs. They will perform another 10 meter handstand walk, another full pirouette, and another 10 meter handstand walk backwards. Athletes will return to the rope one final time and perform 1 more seated rope climb before running across the line to stop their time.

SKILL 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 V.18 Legless,” “Handstand Walk ID 12.03,” and “Handstand Pirouette ID 12.05,” in the International Functional Fitness Federation’s Movement Standards Document.

SKILL SPECIAL REGULATIONS (Open Division)

  • Athletes may not use their legs on the ascent or descent of the rope climb. Athletes will be shown a descent line during the athlete briefing. Athletes must keep their feet off the ground and off the rope until they are below the descent line. Once they are below the descent line, which will be approximately 3 meters off the ground, athletes may dismount the rope or use their legs to descend from that point onward.
  • For the Sideways Handstand Walk, two lines 30 cm apart will be placed in the lane. Athletes’ hands must stay between the lines during their walk. Touching the line with your hands is acceptable, but going over the line with your entire hand is not acceptable, and will result in a no rep. The minimum increment is 2 meters.
  • For all other handstand walks the minimum increment is 5 meters.
  • Athletes’ Tiebreak time will be when they finish their set of 2 Legless Rope Climbs.
  • Athletes will do their full pirouette in a designated box. After completing the pirouette, you must exit the box as will be demonstrated at the briefing. The exact flow will be shown during the athlete briefing.

SKILL SPECIAL REGULATIONS (19-20 Division)

  • Once athletes successfully leave the ground and mount the rope, they may use their legs on the rope climbs.
  • The minimum increment on the handstand walk will be 5 meters.
  • Athletes will do their full pirouette in a designated box. After completing the pirouette, you must exit the box as will be demonstrated at the briefing. The exact flow will be shown during the athlete briefing.

Indy Test 5: Mixed

For Time:

  • 15/12 Ring Muscle-ups
  • 30 Wall Balls (9kg/6kg)
  • 30 Toes To Bar
  • 30 Thrusters (55kg/40kg)
  • 30 Toes To Bar
  • 30 Wall Balls (9kg/6kg)
  • 15/12 Ring Muscle-up

Time Cap: 12 minutes

19-20 Division:

For Time:

  • 10/8 Ring Muscle-ups
  • 30 Wall Balls (9kg/6kg)
  • 30 Toes To Bar
  • 30 Thrusters (45kg/30kg)
  • 30 Toes To Bar
  • 30 Wall Balls (9kg/6kg)
  • 10/8 Ring Muscle-ups

Time Cap: 12 minutes

MIXED FLOW

Athletes will start on the starting line, which will be behind the rig. At the start signal athletes will perform their required number of Muscle Ups. They will then move on to perform 30 Wall Balls and 30 Toes to Bar. Next, they will move to their barbell and begin 30 thrusters followed by 30 more Toes to Bar and 30 more Wall Balls. After completing their last Wall Ball, athletes will return to their rings for one final set of muscle ups before running across the line which will stop their time.

MIXED MOVEMENT STANDARDS

For complete movement standards please see the entries for “Ring Muscle-Up ID 8.02,” “Wall Ball ID 15.04,” “Toes To Bar ID 7.01,” and “Thruster ID. 5.06,” in the International Functional Fitness Federation’s Movement Standards Document.

MIXED SPECIAL REGULATIONS

  • None at this time

Indy Test 6: Power

For Time:

  • 5 Shuttle Runs (Each Shuttle Run is 10 meters down and 10 meters back)
  • 20 Deadlifts (140kg/95kg)
  • 15/10 Calories Bike Erg

Time Cap: 3 minutes

19-20 Division, For Time:

  • 5 Shuttle Runs (Each Shuttle Run is 10 meters down and 10 meters back)
  • 20 Deadlifts (120kg/85kg)
  • 15/10 Calories Bike Erg

Time Cap: 3 minutes

POWER FLOW

Athletes will start in front of their barbell with 1 hand touching the barbell. At the start signal the athlete will begin 5 shuttle runs. Athletes will start on the starting line. At the start signal the athlete will begin 5 shuttle runs. Each shuttle run involves the athlete running 10 meters down to cross the line and touch beyond it, and 10 meters back to cross and touch the line on the other side. They will then go to their barbell and perform a total of 20 deadlifts. Athlete will then mount their bike and complete their required calories before running across the finish line to stop their time.

POWER MOVEMENT STANDARDS

For complete movement standards please see the entries for “Shuttle Run ID 9.02,” Deadlift ID 2.01,” and “Bike Erg ID 9.06” in the International Functional Fitness Federation’s Movement Standards Document.

POWER SPECIAL REGULATIONS

  • Athletes must touch 1 hand and both feet simultaneously behind the line on each 10 meter length of the shuttle run, except for when beginning the first repetition or ending a final repetition in a set. 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).

TEAMS

Teams Test 1: Endurance

For Time:

Athlete 1 and Athlete 2 Complete:

  • 2000m Row
  • 4000m Bike

Both Athletes Working At The Same Time, Divide the Work Anyhow.

When Athlete 1 and 2 are finished Athlete 3 and 4 will Complete:

  • Athlete 3 Completes a 1000m Row while Athlete 4 completes a 2000m Bike
  • Athlete 4 Completes a 1000m Row while Athlete 3 completes a 2000m Bike

Time Cap: 18 Minutes
Score Total Time

ENDURANCE FLOW

On the start signal two athletes will begin a 2000 meter row and 4000 meter bike. They may divide the work anyhow. When they finish the work, they will tag in their teammates who will begin with one athlete completing a 1000 meter row and the other completing a 2000 meter bike. These two athletes may not divide up the work and must complete their entire row and bike. The two athletes will then switch places and complete the opposite movement. When both athletes finish their respective pieces, time will stop.

ENDURANCE MOVEMENT STANDARDS

For complete movement standards please see the entries titled “Row ID 9.03,” and “BikeErg ID 9.06” in the International Functional Fitness Federation’s Movement Standards Document.

ENDURANCE SPECIAL REGULATIONS

  • Teams may pair their athletes in anyway they desire for this test.
  • Athletes 1 and 2 may divide up their portion of the work as desired with both athletes working at the same time.
  • Athletes 3 and 4 must complete their entire portion of the work without assistance before switching places. Both athletes will be working at the same time.
  • Any tagging requirements and requirements to run across lines to switch the working athlete including crossing finish lines to stop the time will be briefed on site and will be enforced as briefed.

Teams Test 2: Strength

For Total Repetitions:

  • Minutes 0-1, Male Athlete 1: As Many Snatches As Possible in 1 Minute (85kg)
  • Minutes 1-2, Male Athlete 2: As Many Snatches As Possible in 1 Minute (85kg)
  • Minutes 2-3, Male Athlete 1: As Many Thrusters As Possible in 1 Minute (85kg)
  • Minutes 3-4, Male Athlete 2: As Many Thrusters As Possible in 1 Minute (85kg)
  • Minutes 4-5: 1 Minute Rest To Transition Barbells
  • Minutes 5-6, Female Athlete 1: As Many Snatches As Possible in 1 Minute (60kg)
  • Minutes 6-7, Female Athlete 2: As Many Snatches As Possible in 1 Minute (60kg)
  • Minutes 7-8, Female Athlete 1: As Many Thrusters As Possible in 1 Minute (60kg)
  • Minutes 8-9, Female Athlete 2: As Many Thrusters As Possible in 1 Minute (60kg)

Time Cap: 9 minutes
Score: Total Repetitions Completed For All Athletes

STRENGTH FLOW

On the start signal Male Athlete 1 will begin their 1 minute of snatches. At the completion of the minute he will switch places with Male Athlete 2 who will begin his minute of snatches. At the end of that minute, they will switch places again and Male Athlete 1 will start one minute of Thrusters. After that minute he will switch again with Male Athlete 2 who will complete their one minute of Thrusters. There will then be a 1 minute break to transition the barbell to the female bar. Then the female pair of athletes will perform with the same flow as the male pair.

STRENGTH MOVEMENT STANDARDS

For complete movement standards please see “Snatch, Anyhow ID 4.01,” and “Thruster ID 5.06” in the International Functional Fitness Federation’s Movement Standards Document.

STRENGTH SPECIAL REGULATIONS

  • All Athletes will perform both 1 minute amraps.
  • Athletes may squat clean thruster any thruster repetition that starts from the floor.
  • Dropping under the bar on the Thruster or “Thruster-jerking” is not allowed
  • Any tagging requirements and requirements to run across lines to switch the working athlete including crossing finish lines to stop the time will be briefed on site and will be enforced as briefed.

Teams Test 3: Bodyweight

For Time: Male Athletes Complete:
  • 40 Ring Muscle Ups (Splitting the work as desired)
  • 20 Synchronized Pistols
  • 30 Parallette Deficit Handstand Push-ups (Splitting the work as desired) (3 cm)
  • 20 Synchronized Pistols
  • 10 Rope Climbs (Splitting the work as desired)
Then the Female Athletes will complete the same test. Time Cap: 20 minutes BODYWEIGHT FLOW On the start signal, the male athletes will begin 40 ring muscle ups with one athlete working at a time, splitting the work as desired. After the completion of 40 ring muscle ups, the athletes will perform 20 synchronized pistols together. They will then move to the handstand push-up wall for 30 parallette handstand push-ups, splitting the work as desired with one athlete working at a time. They will then complete another set of 20 synchronized pistols. They will finish with a total of 10 rope climbs, split as desired, before they move to the finish line signaling the female athletes to begin their test, which will proceed in the same manner. BODYWEIGHT MOVEMENT STANDARDS For complete movement standards please see the entries for “Ring Muscle-Up ID 8.02,” “Pistol ID 1.06,” “Handstand Push-up ID 12.01” and “Rope Climb ID 11.01” in the International Functional Fitness Federation’s Movement Standards Document. BODYWEIGHT SPECIAL REGULATIONS
  • Athletes must work in Male-Male and Female-Female Pairs.
  • Athletes can divide the muscle-ups, handstand push-ups, and rope climbs as desired and there is no minimum work requirement. This means one athlete in the pair could perform all the repetitions if they desire.
  • Athletes must synchronize their pistols at the start position and at the bottom of the squat.
  • Any tagging requirements and requirements to run across lines to switch the working athlete including crossing finish lines to stop the time will be briefed on site and will be enforced as briefed.

Teams Test 4: Mixed Relay 1

Male Athlete 1 and Female Athlete 1 will perform a 10 Minute Amrap of:

  • 2-4-6-8-10…(etc) Synchronized Overhead Squats (60kg/42.5kg)
  • 2-4-6-8-10…(etc) Synchronized Burpee Over the Worm

At the 10 Minute Mark, Male Athlete 2 and Female Athlete 2 will then begin another 10 Minute Amrap of:

  • Synchronized Overhead Squats (60kg/42.5kg)
  • Synchronized Burpee Over the Worm

Beginning where Male Athlete 1 and Female Athlete 2 left off

Time Cap: 20 minutes
Score: Total Repetitions Completed

MIXED RELAY 1 FLOW

Athletes will perform this test in mixed gender pairs. The first pair of athletes will perform a 10 minute amrap of synchronized overhead squats and synchronized burpee over the worm with the repetitions increasing by 2 repetitions each round. At the end of 10 minutes. the second pair of athletes will begin another 10 minute amrap of the same movements, beginning where the first pair of athletes left off.

MIXED RELAY 1 MOVEMENT STANDARDS

For complete movement standards please see the entries for “Overhead Squat ID 1.04,” and “Object Facing Burpee Over Object ID 10.02” 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.
  • The second pair will begin their amrap as soon as the first 10 minute amrap ends and will start on the repetition where the first pair left off.
  • Please review the synchronization requirements in the Movement Standards Document.
  • Any tagging requirements and requirements to run across lines to switch the working athlete including crossing finish lines to stop the time will be briefed on site and will be enforced as briefed.

Teams Test 5: Mixed Relay 2

For Time:

Each Athlete Will Perform 1 Complete Round of the Following:

  • 9 Dumbbell Squat Clean Thrusters (22.5kg/15kg)
  • 15 Deadlifts (100kg/75kg)
  • 27/21 Calorie BikeErg

Athletes must complete their round in the following order: Female Athlete 1, Female Athlete 2, Male Athlete 1, Male Athlete 2.

Time Cap: 12 minutes

MIXED RELAY 2 FLOW

For this test each athlete on the team is responsible for performing 1 full round. The two female athletes will perform first, and then 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 perform 9 dumbbell squat clean thrusters followed by 15 deadlifts followed by their calories on the BikeErg. On the BikeErg females will accumulate 21 calories, whiles males will accumulate 27 calories.

MIXED RELAY 2 MOVEMENT STANDARDS

For complete movement standards please see the entries for “Squat Clean ID 3.03,” “Thruster ID 5.06,” “Deadlift ID 2.01,” and “BikeErg ID 9.06,” in the International Functional Fitness Federation’s Movement Standards Document.

MIXED RELAY 2 SPECIAL REGULATIONS

  • The next athlete may not begin their round until the athlete before them completely finishes their round.
  • Any tagging requirements and requirements to run across lines to switch the working athlete including crossing finish lines to stop the time will be briefed on site and will be enforced as briefed.

Teams Test 6: Strategy

For Time:

Athlete 1 and Athlete 2 Complete:

  • 100 Chest To Bar
  • 50 Shoulder to Overhead (70 kg)

Divide the Work Anyhow

Athlete 3 and 4 Complete:

  • 100 Wall Balls (9kg)
  • 50 Cleans, Anyhow (70kg)

Divide the Work Anyhow

Athletes 2 and 4 Complete:

  • 75 Toes To Bar
  • 30 Snatches, Anyhow (70kg)

Divide the Work Anyhow

Athletes 1 and 3 Complete:

  • 50 Worm Squats (80kg)
  • 50 Worm Hang Clean and Jerks (80kg)

Working Together

Time Cap: 30 minutes

STRATEGY FLOW

For this test, teams will assign each athlete a number 1 through 4. On the start signal, athletes 1 and 2 will work together to complete 100 Chest to Bar Pull-ups and 50 Shoulder to Overhead, dividing the work anyhow. When they have completed their last shoulder to overhead, they will tag in athletes 3 and 4 who will complete 100 wall balls followed by 50 cleans, again dividing the work anyhow. When they finish their last power clean, athlete 4 will stay out on the floor where they will be joined by athlete 2 to complete 75 toes to bar and 30 Snatches, again dividing the work anyhow. When they finish their final snatch, they will switch places will athletes 1 and 3 who will work together on the worm to complete 50 worm squats and 50 worm hang clean and jerks before running across the line to stop the team’s time.

STRATEGY MOVEMENT STANDARDS

For complete movement standards please see the entries for “Shoulder to Overhead ID 5.05,” “Wall Ball ID 15.04,” “Clean, Anyhow ID 3.01,” “Snatch, Anyhow ID 4.01,” “Worm Squat ID 16.01” and “Chest To Bar Pull-up ID 7.05,” “Worm Hang Clean and Jerk ID 16.04” and “Toes to Bar ID 7.01” in the International Functional Fitness Federation’s Movement Standards Document.

STRATEGY SPECIAL REGULATIONS

  • There is only one weight for each weighted movement in this test, regardless of the gender of the athletes the team chooses for each section.
  • Once an athlete starts working on a particular section of the test, they cannot sub out with another athlete until that section of the test is completed.
  • There is no minimum work requirement for this test. For example, one athlete in the pair could perform all 30 Power Snatches and the other athlete could perform 0 Power Snatches, and this would be acceptable.
  • Any tagging requirements and requirements to run across lines to switch the working athlete including crossing finish lines to stop the time will be briefed on site and will be enforced as briefed.

MASTERS

Masters Test 1: Endurance

ALL AGE GROUPS
For time

  • 4 000 meter Bike Erg
  • 2 000 meter Row

Time Cap: 18 minutes

ENDURANCE FLOW

Athletes shall enter from the “Athlete Entrance” and proceed to their assigned lane. Athletes may adjust the seat, handle, and the damper on the bike, but touching the monitor is not allowed. On the Start Signal, athletes will begin biking their assigned distance on the bike. When they complete their bike, they will dismount the bike and move to the rower, where they will row their assigned distance. Time will stop when the distance on the rower is completed. Crossing the finish line is not required for this test.

The score is the total time it takes the athlete to complete the full distance on the bike and the row.

For this test the score is provided directly from the Concept 2 timing apparatus.

ENDURANCE MOVEMENT STANDARDS

For complete movement standards please see the entries titled “Row ID 9.03,” and “BikeErg ID 9.06″ in the International Functional Fitness Federation’s Movement Standards Document.

ENDURANCE SPECIAL REGULATIONS

  • The athlete’s time will be recorded using the recording mechanism provided by Concept 2. Time will be recorded when the athlete completes the final meter on the rower. There is no finish line for this test.

Masters Test 2: Strength

In 4 minutes establish a max for the complex:

  • 1 Snatch, Anyhow
  • 1 Hang Snatch, Anyhow

Time Cap: 4 minutes

STRENGTH FLOW

Athletes will start behind their barbells and have a designated lifting area approximately 230 x 350 cm, with plates along the longer side of the lifting area. On the start signal the athletes will begin loading their bars and will have 4 minutes to find the heaviest weight they can lift for the complex of 1 Snatch + 1 Hang Snatch. Athletes may make as many attempts at the complex as they wish and increase or decrease weight as they wish.

STRENGTH MOVEMENT STANDARDS

For complete movement standards please see “Snatch, Anyhow ID 4.01,” and “Hang Snatch, Anyhow ID 4.04,” in the International Functional Fitness Federation’s Movement Standards Document.

STRENGTH SPECIAL REGULATIONS

  • The athlete can attempt the complex as many times as they want within the 4 minute window.
  • Athletes are responsible for changing their own weights. They may increase or decrease weights at any time.
  • 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 the Snatch and the Hang Snatch 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 between the first Snatch and the Hang Snatch.
  • Clips must be on the bar before any attempt can be made, and any unused plates must be removed from the lifting area.
  • Athletes will receive a “no complex” 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 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 snatch, you can repeat the hang snatch.
  • 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.

Masters Test 3: Bodyweight

4 Rounds For Time: (3 rounds for the 55-59, 60-64, and 65+ Age Groups)

  • 20 Pull-ups
  • 10 Handstand Push-Ups *
  • 15 Box Jump Over (60/50cm)

*Age Groups 30-34 through 40-44:
These Age Groups will use a 6cm/3cm deficit for Handstand Push-ups. The handstand push-ups will be done on parallettes. Athletes may kip all repetitions.

* Age Groups 45-49 through 50-54:
These Age Groups will not use parallettes for Handstand Push-ups.They will do Handstand-pushups on plates with a 4cm/2cm deficit. Athletes may kip all repetitions.

* Age Groups 55-59 and 60-64These Age:
Group will only do 3 rounds of the workout. These Age Groups will not use a deficit for Handstand Push-ups. They will do handstand push-ups at floor level. Athletes may kip all repetitions.

* Age Group 65+:
This Age Group will only do 3 rounds of the workout. This Age Groups will use a 3 cm riser for men and a 6 centimeter rise for women for Handstand Push-ups. Athletes may kip all repetitions.

Time Cap: 10 minutes

BODYWEIGHT FLOW

Athletes will start on the starting line. On the start signal, athletes will begin their 20 pull-ups. Athletes will then move to their handstand push-up walls where they will complete 10 deficit handstand push-ups. Athletes will then move to their box where they will complete 15 box jump overs. They will continue in this pattern for 4 rounds. After completing their final box jump over in the 4th round (or 3rd round for some age groups), athletes will run across the line to stop their time. Please make sure to read the handstand push-up scaling requirements for your age group.

BODYWEIGHT MOVEMENT STANDARDS

For complete movement standards please see the entries for “Pull-up ID 7.04,” “Handstand Push-up ID 12.01,”  and “Box Jump Over ID 10.05” in the International Functional Fitness Federation’s Movement Standards Document.

BODYWEIGHT SPECIAL REGULATIONS

  • 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.
  • Age Groups 55-59, 60-64, and 65+ will only perform 3 rounds of this test.

Masters Test 4: Skill

Age Groups 30-34 Through 45-49:

As Many Rounds As Possible in 6 Minutes

  • 1 Seated Rope Climb (4.5m)
  • 10 meter Unbroken Handstand Walk
  • 2 Seated Rope Climbs (4.5m)
  • 10 meter Unbroken Handstand Walk
  • 1 Full Pirouette
  • 3 Seated Rope Climb (4.5m)
  • 10 meter Unbroken Handstand Walk
  • 1 Full Pirouette
  • 10 meter Backwards Handstand walk

Time Cap: 6 minutes

Age Groups 50-54 and 55-59

As Many Rounds As Possible in 6 Minutes

  • 1 Rope Climb (4.5m)
  • 10 meter Handstand Walk
  • 2 Rope Climbs (4.5m)
  • 10 meter Handstand Walk
  • 3 Rope Climbs (4.5m)
  • 10 meter Handstand Walk

Time Cap: 6 minutes

Age Groups 60-64 and 65+

As Many Rounds As Possible in 6 Minutes

  • 1 Rope Climb (4.5m)
  • 10 meter Plate Overhead Walking Lunge (20kg/15kg)
  • 2 Rope Climbs (4.5m)
  • 10 meter Plate Overhead Walking Lunge (20kg/15kg)
  • 3 Rope Climbs (4.5m)
  • 10 meter Plate Overhead Walking Lunge (20kg/15kg)

Time Cap: 6 minutes

SKILL FLOW

Athletes will start waiting on the starting line. On the start signal, athletes will begin with 1 rope climb. After completing their rope climb, they will move to the handstand walk. After completing their handstand walk, (or lunge for some divisions) athletes will then return to the rope for 2 more rope climbs. They will then return and perform another handstand walk (or lunge). Athletes will return to the rope for 3 rope climbs and another handstand walk. After completing this handstand walk, athletes will start over from the beginning with 1 rope climb and continue in this pattern until 6 minutes has expired.

SKILL MOVEMENT STANDARDS

For complete movement standards please see the entries for “Rope Climb, Seated Start ID 11.02,” “Rope Climb ID 11.01,” “Handstand Walk ID 12.03,” and “Walking Lunge, ID 15.06, V.06 Overhead” in the International Functional Fitness Federation’s Movement Standards Document.

SKILL SPECIAL REGULATIONS

  • Athletes may use their legs on the ascent or descent of the rope climb once they successfully leave the ground. Athletes will be shown a descent line during the athlete briefing. Athletes must remain off the ground and in control on the rope until their hands are below the descent line. Once they are below the descent line, which will be approximately 3 meters off the ground, athletes may dismount the rope.

  • Ages 30-34 through ages 45-49 must do their handstand walk unbroken, except the backwards handstand walk, which they may break into 2.5 meter sections if desired. All other age groups may break their handstand walks. The minimum increment for any handstand walk that does not have to be unbroken is 2.5 meters.

Masters Test 5: Mixed

Age Groups 30-34 through 40-44, For Time:

  • 15/12 Ring Muscle-ups
  • 30 Wall Balls (9kg/6kg)
  • 30 Toes To Bar
  • 30 Thrusters (55kg/40kg)
  • 30 Toes To Bar
  • 30 Wall Balls (9kg/6kg)
  • 15/12 Ring Muscle-up

Time Cap: 12 minutes

Age Group 45-49, For Time:

  • 12/9 Ring Muscle-ups
  • 30 Wall Balls (9kg/6kg)
  • 30 Toes To Bar
  • 30 Thrusters (45kg/30kg)
  • 30 Toes To Bar
  • 30 Wall Balls (9kg/6kg)
  • 12/9 Ring Muscle-up

Time Cap: 12 minutes

Age Group 50-54, For Time:

  • 9/6 Ring Muscle-ups
  • 30 Wall Balls (9kg/6kg)
  • 30 Toes To Bar
  • 30 Thrusters (45kg/30kg)
  • 30 Toes To Bar
  • 30 Wall Balls (9kg/6kg)
  • 9/6 Ring Muscle-up

Time Cap: 12 minutes

Age Group 55-59 through 65+, For Time:

  • 30 Wall Balls (9kg/6kg)
  • 30 Toes Through Rings
  • 30 Thrusters (35kg/25kg)
  • 30 Toes Through Rings
  • 30 Wall Balls (9kg/6kg)

Time Cap: 12 minutes

MIXED FLOW THROUGH AGE GROUP 50-54

Athletes will start on the starting line, which will be behind the rig. At the start signal athletes will perform their required number of Muscle Ups. They will then move on to perform 30 Wall Balls and 30 Toes to Bar. Next, they will move to their barbell and begin 30 thrusters followed by 30 more Toes to Bar and 30 more Wall Balls. After completing their last Wall Ball, athletes will return to their rings for one final set of muscle ups before running across the line which will stop their time.

MIXED FLOW AGE GROUPS 55-59 THROUGH 65+

Athletes will start on the starting line, which will be behind the rig.

On the Start Signal, athletes will perform 30 Wall Balls and 30 Toes through Rings. Next, they will move to their barbell and begin 30 thrusters followed by 30 more Toes Through Rings and 30 more Wall Balls. After completing their last Wall Ball, athletes will run across the finish line. The Athlete’s time will stop when they cross the finish line.

MIXED MOVEMENT STANDARDS

For complete movement standards please see the entries for “Ring Muscle-Up ID 8.02,” “Toes Through Rings ID 8.01,” “Wall Ball ID 15.04,” “Toes To Bar ID 7.01,” and “Thruster ID. 5.06,” in the International Functional Fitness Federation’s Movement Standards Document.

MIXED SPECIAL REGULATIONS

  • None at this time

Masters Test 6: Power

For Time:

  • 5 Shuttle Runs (Each Shuttle Run is 10 meters down and 10 meters back)
  • 20 Deadlifts
  • 15/10 Calories Bike Erg

Time Cap: 3 minutes

Deadlift Weight by Age Group

  • Age Groups 30-34 Through 40-44: 120kg / 85kg
  • Age Groups 45-49 and 50-54: 100kg / 70kg
  • Age Group 55-59: 80kg / 65kg
  • Age Group 60-64: 70kg / 55kg
  • Age group 65+: 60kg / 45kg

POWER FLOW

Athletes will start in front of their barbell with 1 hand touching the barbell. At the start signal the athlete will begin 5 shuttle runs. At the start signal the athlete will being 5 shuttle runs. Each shuttle run involves the athlete running 10 meters down to cross the line and touch beyond it, and 10 meters back to cross and touch the line on the other side. They will then go to their barbell and perform a total of 20 deadlifts.

Athlete will then mount their bike and complete their required calories before running across the finish line to stop their time.

POWER MOVEMENT STANDARDS

For complete movement standards please see the entries for “Shuttle Run ID 9.02,” Deadlift ID 2.01,” and “Bike Erg ID 9.06” in the International Functional Fitness Federation’s Movement Standards Document.

POWER SPECIAL REGULATIONS

  • Athletes must touch 1 hand and both feet simultaneously behind the line on each 10 meter length of the shuttle run, except for when beginning the first repetition or ending a final repetition in a set. 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).

JUNIORS

Juniors Test 1: Endurance

Age Groups 15-16 and 17-18, For Time:

  • 4000 meter Bike Erg
  • 2000 meter Row

Time Cap: 18 minutes

Age Group 12 and Under and 13-14, For Time:

  • 3000 meter Bike Erg
  • 1500 meter Row

Time Cap: 18 minutes

ENDURANCE FLOW

Athletes shall enter from the “Athlete Entrance” and proceed to their assigned lane. Athletes may adjust the seat, handle, and the damper on the bike, but touching the monitor is not allowed. On the Start Signal, athletes will begin biking their assigned distance on the bike. When they complete their bike, they will dismount the bike and move to the rower, where they will row their assigned distance. Time will stop when the distance on the rower is completed. Crossing the finish line is not required for this test.

The score is the total time it takes the athlete to complete the full distance on the bike and the row.

For this test the score is provided directly from the Concept 2 timing apparatus.

ENDURANCE MOVEMENT STANDARDS

For complete movement standards please see the entries titled “Row ID 9.03,” and “BikeErg ID 9.06″ in the International Functional Fitness Federation’s Movement Standards Document.

ENDURANCE SPECIAL REGULATIONS

  • The athlete’s time will be recorded using the recording mechanism provided by Concept 2. Time will be recorded when the athlete completes the final meter on the rower. There is no finish line for this test.

Juniors Test 2: Strength

Age Groups 13-14, 15-16, and 17-18

In 4 minutes establish a max for the complex:

  • 1 Snatch, Anyhow
  • 1 Hang Snatch, Anyhow

Time Cap: 4 minutes

Age Group 12 and Under

In 4 minutes establish

  • 3 rep max Thruster

Time Cap: 4 minutes

STRENGTH FLOW Age Groups 13-14, 15-16, and 17-18

Athletes will start behind their barbells and have a designated lifting area approximately 230 x 350cm, with plates along the longer side of the lifting area. On the start signal the athletes will begin loading their bars and will have 4 minutes to find the heaviest weight they can lift for the complex of 1 Snatch + 1 Hang Snatch. Athletes may make as many attempts at the complex as they wish and increase or decrease weight as they wish.

STRENGTH FLOW 12 and Under

On the start signal the athletes will have 4 minutes to establish their 3 rep max thruster. Athletes may make as many attempts as they want in the 4 minutes. Racks will not be available for the Thruster. The athlete’s score will be the heaviest weight successfully lifted for 3 repetitions .

STRENGTH MOVEMENT STANDARDS

For complete movement standards please see “Snatch, Anyhow ID 4.01,” “Hang Snatch, Anyhow ID 4.04,” and “Thruster ID 5.06” in the International Functional Fitness Federation’s Movement Standards Document.

STRENGTH SPECIAL REGULATIONS AG 13-14, 15-16, and 17-18

  • The athlete can attempt the complex as many times as they want within the 4 minute window.
  • Athletes are responsible for changing their own weights. They may increase or decrease weights at any time.
  • 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 the Snatch and the Hang Snatch 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 between the first Snatch and the Hang Snatch.
  • Clips must be on the bar before any attempt can be made, and any unused plates must be removed from the lifting area.
  • Athletes will receive a “no complex” 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 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 snatch, you can repeat the hang snatch.
  • 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.

STRENGTH SPECIAL REGULATIONS AG 12 and Under

  • The athlete can attempt their lifts as many times as they want within the time limit.Athletes are responsible for changing their own weights and may increase weight up or down as desired.
  • All lifts must be completed before the time cap.
  • 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 rep”
  • Athletes may not lower the bar below the shoulder between the first and second Thruster.
  • Athletes may not put the bar in the back rack to rest between the first and second Thruster.
  • If an athlete gets a “no rep” on a Thruster but does not drop the bar, they can continue their set until they complete two successful repetitions as long as they have not dropped the bar below the shoulder.
  • Clips must be on the bar before any attempt can be made and any unused plates must 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.
  • Athletes may squat clean the first thruster repetition.

Juniors Test 3: Bodyweight

Age Groups 13-14 through 17-18

As Many Rounds As Possible In 10 Minutes:

  • 10-10-10-10-10… Box Jump Overs (60cm/50cm)
  • 1-2-3-4-5… Strict Handstand Push-Ups (13-14 Age Group will use a 3cm riser for boys and 6cm riser for girls)
  • 1-2-3-4-5… Pull-ups

Time Cap: 10 Minutes

Age Group 12 and Under

As Many Rounds As Possible In 8 Minutes:

  • 10-10-10-10-10… Box Jump Overs (60cm/50cm)
  • 1-2-3-4-5… Hand Release Push-Ups
  • 1-2-3-4-5… Toes To Bar

Time Cap: 8 Minutes

BODYWEIGHT FLOW

Athletes will start waiting on the starting line. On the start signal, athletes will begin 10 Box Jump Overs. After their box jump overs, athletes will move to their handstand push-up walls where they will complete the required number of strict handstand push-ups for the round they are on (or hand release push-ups for some divisions). Athletes will then move to the pull-up bar and perform the required number of pull-ups for the round they are on (or toes to bar for some divisions). Athletes will continue in this pattern for 10 minutes (or 8 minutes for some divisions), always performing 10 Box Jump Overs, but increasing the number of repetitions of the other movements by 1 each round.

BODYWEIGHT MOVEMENT STANDARDS

For complete movement standards please see the entries for “Pull-up ID 7.04” “Handstand Push-up ID 12.01, V.12 Strict,” “Hand-Release Push-Up ID 15.02,” “Toes to Bar ID 7.01,” and “Box Jump Over ID 10.05” in the International Functional Fitness Federation’s Movement Standards Document.

BODYWEIGHT SPECIAL REGULATIONS

  • On the Box Jump Overs, athletes must land on the box with two feet on top and step down the other side. Jumping down off the box will not be permitted.

Juniors Test 4: Skill

Age Groups 15-16 and 17-18:

For time

  • 8/6 Ring Muscle Ups
  • 10 meter Handstand Walk
  • 8/6 Ring Muscle Ups + 1 Extra Ring Dip at the Top of Each Muscle Up
  • 10 meter Handstand Walk
  • 1 Full Handstand Pirouette
  • 8/6 Ring Muscle Ups + 2 Extra Ring Dips at the Top of Each Muscle Up
  • 10 meter Handstand Walk
  • 1 Full Handstand Pirouette
  • 10 meter Backward Handstand Walk

Time Cap: 6 minutes

The 12 and Under and 13-14 Age Groups Do Not Perform the Skill Test

SKILL FLOW

Athletes will start standing on the starting line. On the start signal, athletes will begin their muscle ups. Athletes will then handstand walk 10 meters. They will then go back to the rings for another set of muscle ups, this time adding an extra ring dip to each muscle up. Athletes will then go back to the floor for a handstand walk plus a full pirouette. Athletes will return to the rings one final time and perform another set of muscle ups, this time with 2 extra ring dips at the top of each rep. Athletes will then perform a handstand walk, a full pirouette, and a backwards handstand walk. Athletes will then run across the line to stop their time.

SKILL MOVEMENT STANDARDS

For complete movement standards please see the entries for “Ring Muscle-Up ID 8.02,” “Dip ID 8.03” “Handstand Walk ID 12.03,” and “Handstand Pirouette ID 12.05,” in the International Functional Fitness Federation’s Movement Standards Document.

SKILL SPECIAL REGULATIONS

  • The minimum handstand walk increment is 2.5 meters.

Juniors Test 5: Mixed

Age Groups 15-16 and 17-18, For Time:

  • 3 Rope Climbs

into 3 Rounds of:

  • 15 Wall Balls (9kg/6kg)
  • 15 Power Cleans (60kg/45kg)

into

  • 3 Rope Climbs

into 2 Rounds of:

  • 12 meter Plate Overhead Walking Lunge (20kg/15kg) (As 6 meters out and back)
  • 5 Wall Walks

into

  • 3 Rope Climbs

Time Cap: 10 minutes

Age Group 13-14, For Time:

  • 2 Rope Climbs

into 3 Rounds of:

  • 15 Wall Balls (6kg/4kg)
  • 10 Power Cleans (45kg/30kg)

into

  • 2 Rope Climbs

into 2 Rounds of:

  • 12 meter Plate Overhead Walking Lunge (20kg/15kg) (As 6 meters out and back)
  • 3 Wall Walks

into

  • 2 Rope Climbs

Time Cap: 10 minutes

Age Group 12 and Under, For Time:

3 Rounds of:

  • 15 Wall Balls (6kg/4kg)
  • 10 Power Cleans (30kg/20kg)

into

3 Rounds of:

  • 12 meter Overhead Plate Walking Lunge (15kg/10kg) (As 6 meters out and back)
  • 3 Wall Walks

Time Cap: 10 minutes

MIXED FLOW AG 13-14 through AG 17-18

At the start signal athletes will perform their required number of Rope Climbs. They will then move on to 3 rounds of Wall Balls and Power Cleans. After completing their third round, they will return to the rope and perform their second set of rope climbs. After completing their required number of rope climbs they will move to back to their barbell and begin two rounds of a overhead plate walking lunge and wall walks. After completing two rounds of this, athletes will return to their rings for one final set of rope climbs before running across the line to stop their time.

MIXED FLOW AG 12 and Under

At the start signal athletes will begin 3 rounds of Wall Balls and Power Cleans. After completing their third round, they will being three rounds of an overhead plate walking lunge and wall walks. After completing three rounds of this, they will run across the line to stop their time.

MIXED MOVEMENT STANDARDS

For complete movement standards please see the entries for “Rope Climb ID 11.01,” “Wall Ball ID 15.04,” “Clean, Anyhow ID 3.01,” “Wall Walk ID. 12.06,” and “Walking Lunge ID. 15.06 V.06 Overhead,” in the International Functional Fitness Federation’s Movement Standards Document.

MIXED SPECIAL REGULATIONS

  • None at this time

Juniors Test 6: Power

Age Groups 15-16 and 17-18, For Time:

  • 5 Shuttle Runs (Each Shuttle Run is 10 meters down and 10 meters back)
  • 20 Deadlifts (100/70kg)
  • 15/10 Calories Bike Erg

Time Cap: 3 minutes

12 and Under and 13-14 Age Group Do Not Perform The Power Test

POWER FLOW

Athletes will start in front of their barbell with 1 hand touching the barbell. At the start signal the athlete will begin 5 shuttle runs. Each shuttle run involves the athlete running 10 meters down to cross the line and touch beyond it, and 10 meters back to cross and touch the line on the other side. They will then go to their barbell and perform a total of 20 deadlifts. Athlete will then mount their bike and complete their required calories before dismounting and running across the finish line to stop their time.

POWER MOVEMENT STANDARDS

For complete movement standards please see the entries for “Shuttle Run ID 9.02,” Deadlift ID 2.01,” and “Bike Erg ID 9.06” in the International Functional Fitness Federation’s Movement Standards Document.

POWER SPECIAL REGULATIONS

  • Athletes must touch 1 hand and both feet simultaneously behind the line on each 10 meter length of the shuttle run, except for when beginning the first repetition or ending a final repetition in a set. 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).