Official Announcement of Tests for
iF3 World Championships 2025
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Contents
INDIVIDUALS
Indy Test 1: Endurance
Accumulate as Many Calories on the Ski Erg as Possible in 20 Minutes.
Athletes Must Perform a Shuttle Run* Buy-In Every 2 Minutes, starting on 0:00.
*At 0:00 Athletes will perform 1 Shuttle Run from the starting line to the red tape and back (15 meters down and back = 1). The number of Shuttle Runs will increase by 1 every 2 minutes. If you do not complete your shuttle runs within the 2 minutes, you are eliminated from the test at that point.
15-16, 17-18, 19-20 and 21-22 Age Groups
- Same Test
Time Cap: 20 Minutes
ENDURANCE FLOW
- Athletes will start standing behind the start line. On the go signal, athletes will complete 1 shuttle run from the starting line to the red tape and back. Each shuttle run is 15 meters down and 15 meters back.
- Once 1 shuttle runs is completed, athletes may start accumulating calories on the SkiErg. At the 2:00 mark athletes must stop skiing and return to the shuttle run start line and complete 2 shuttle runs. After 2 shuttle runs, athletes may continuing accumulating calories on the SkiErg.
- At the 4:00 minute mark athletes will stop skiing and complete 2 shuttle runs before continuing to accumulate calories on the SkiErg.
- Athletes will continue in this manner until the final round, which start with 10 shuttle runs at the 18:00 mark. If an athlete cannot complete their shuttle runs on any given rounds, that athlete’s test will end and their score will be the number of rounds they completed with their total calories as the tie break.
- Athletes must stop skiing at the 20 minute time cap.
- The score is the total number of calories accumulated in 20 minutes.
ENDURANCE MOVEMENT STANDARDS
For complete movement standards please see the entries titled “Shuttle Run ID 9.02,” and “SkiErg ID 9.07 in the International Functional Fitness Federation’s Movement Standards Document.
ENDURANCE SPECIAL REGULATIONS
- Athletes may stop skiing early to prepare for the start of the next shuttle run, but must not cross the start line for the shuttle run until the next 2:00 interval begins.
- Athletes may not stay on their SkiErg beyond the 2:00 minute mark in any round in an attempt to accumulate extra meters beyond the time cap.
- Your SkiErg will not reset each round and will continue to accumulate calories across all rounds.
- Athletes may adjust the damper but shall not touch the monitor.
- Athlete does not have to touch the ground behind the line before starting the shuttle run or upon finishing the shuttle run, but must touch the ground with one hand and both feet behind the line at all other turn around points.
- If an athlete cannot complete their shuttle runs on any given round, that athlete’s test will end and their score will be the number of rounds they completed with their total calories as the tie break.
- An athlete who is eliminated in an earlier round cannot finish ahead of an athlete who made it to a later round, even if the earlier eliminated athlete accumulated more calories.
Indy Test 2: Strength
3 Windows* to Find Your
- 1 rep Max Squat Clean and Jerk
*Windows Will Be Timed, See Special Regulations for Details
15-16, 17-18, 19-20 and 21-22 Age Groups
- Same test
STRENGTH FLOW
- In each heat, athletes will be divided into 4 groups of 4. On the go signal, the first 4 athletes will have 30 seconds to perform a squat clean and jerk. Athletes may make as many attempts as they would like in their 30 second window.
- At the 30 second mark, the second 4 athletes will begin their first window. At the 1 minute mark, the 3rd set of athletes will begin their first window.
- At the 1:30 mark, the final group of athletes will start their first lifting window.
- At the 2:00 mark, the first group of athletes will start their second lifting window.
- Athletes will continue lifting in this pattern until all athletes have completed 3 separate 30 second windows of attempts.
STRENGTH MOVEMENT STANDARDS
For complete movement standards please see “Squat Clean ID 3.03,” and “Shoulder to Overhead ID 5.05” in the International Functional Fitness Federation’s Movement Standards Document.
STRENGTH SPECIAL REGULATIONS
- When athletes enter the competition floor, they will have 1 minute to preload their barbells for the first lift.
- The athlete can attempt the lift as many times as they want within the 30 second window.
- Available plates will be in kilograms. Available plates include 1.25-2.5-5-10-15-20-25 kg.
- All lifts must be completed before the time cap. If you finish a lift beyond the time that willresult in a “no lift”
- Athletes are responsible for changing their own weights.
- Athletes may perform any sort of shoulder to overhead that originates from the front rack.
- Athletes may not put the bar on their back and jerk or press the bar from the back rack.
- Clips must be on the bar outside the outermost plates before any attempt can be made and any unused plates must be removed from the lifting area.
- 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.”
- The athlete’s score will be the weight of the heaviest lift successfully completed.
Indy Test 3: Bodyweight
- 2 Seated Rope Climbs (4.5 meters)
- 9 Meter Unbroken Handstand Walk
- 8 Burpee Box Jump Overs (60cm/50cm)
- 9 Meter Unbroken Handstand Walk
- Same Test
- 2 Seated Rope Climbs (4.5 meters)
- 9 Meter Handstand Walk
- 8 Burpee Box Jump Overs (60cm/50cm)
- 9 Meter Handstand Walk
- 1 Seated Rope Climb (4.5 Meters)
- 1 Rope Climb (4.5 Meters)
- 9 Meter Handstand Walk
- 8 Burpee Box Jump Overs (60cm/50cm)
- 9 Meter Handstand Walk
- 2 Rope Climbs (4.5 meters)
- 9 Meter Handstand Walk
- 8 Burpee Box Jump Overs (60cm/50cm)
- 9 Meter Handstand Walk
- Athletes will begin the test standing on the starting line. On the start signal, athletes will move to the rope and sit on the ground. Athletes will perform 2 rope climbs which start from the seated position.
- After their second rope climb, athletes will complete a 9 meter handstand walk. The handstand walk will go from red line to red line.
- After the handstand walk, athletes will perform 8 burpee box jump overs. The athletes will then handstand walk another 9 meters back toward the rig to start their next round.
- Athletes will return to a seated position under the rope to start round 2.
- Athletes will continue in this pattern until 12 minutes have elapse.
- Athletes may jump on top of the box or completely clear the box on their Burpee Box Jump Overs. If athletes choose to touch the top of the box, both feet must touch the top of the box. If the athlete chooses to clear the box, 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.
- Senior Athletes and 21-22 year old athletes must perform their 9 meter handstand walk unbroken.
- 15-16, 17-18, and 19-20 year old athletes may break their handstand walk every 3 meters.
- For divisions with seated rope climbs: after successfully leaving the ground on their seated rope climbs, athletes may use their legs for the rest of the climb as well as the descent. Athletes can end the rope climb on their feet and may dismount once they have reached the designated descent point.
- The descent point will be briefed onsite.
Indy Test 4: Skill
Skill Test Part A (50 Points)
- 1 Attempt at a Max L-Sit on Yoga Blocks For Time
Score is the number of seconds successfully held.
Time Cap: 2 Minutes
1 Minute Transition Before Part B Begins
Skill Test Part B (50 Points)
- Athletes Must Swim 50 meters in the designated time. If an athlete fails to complete 50 meters in the designated window, they are eliminated from the test and their score will be the number rounds successfully complete, with a tie break time of how many seconds it took them to complete that last successful round. If an athlete successfully completes all 9 rounds, their last round is for time, and their score will be that time.
*Certain Age Groups will Swim 46 Meters instead of 50.
- Round 1 Time Cap: 1:20
- Round 2 Time Cap: 1:15
- Round 3 Time Cap: 1:10
- Round 4 Time Cap: 1:05
- Round 5 Time Cap: 1:00
- Round 6 Time Cap: :55
- Round 7 Time Cap: :50
- Round 8 Time Cap: :45
- Round 9 Time Cap: :40
- Round 10: Swim 50 meters for time
15-16, 17-18, 19-20 and 21-22 Age Groups
- Same Test
SKILL FLOW
- Athletes will start by taking 1 attempt at performing a max hold in an L-Sit on yoga blocks. There is a 2 minute time cap on this portion of the event. There is then a 1 minute transition period where athletes will enter the water. The first round of the swim will start after the expiration of this 1 minute transition. For the swim, athletes will start in the water each round.
- On the start signal, athletes will have 1 minute and 20 seconds to complete a 50 meter swim. If the athlete successfully completes the distance, they will move on to round 2, where they will now have 1 minute and 15 seconds to swim 50 meters. If they successfully complete the distance, they will move on to round 3 and continue in this pattern for a total of 9 rounds, with the time cap decreasing by :05 seconds each round. If an athlete fails to successfully complete a round with in the time cap, their test will immediately end and their score will be the number of the round they last successfully completed with a tie break time of how long it took them to complete that round.
- Athletes that successfully complete all 9 rounds will perform a 10th round which will be for time. That time will be their score for the test.
SKILL MOVEMENT STANDARDS
For complete movement standards please see the entries for “Swim ID 9.08” and “L-Sit ID 13.04” in the International Functional Fitness Federation’s Movement Standards Document.
SKILL SPECIAL REGULATIONS
- Athletes will start and end in the water on each round of the swim.
- An athlete will be considered to have completed their 50 meter swim when one hand touches the wall outside the pool at the 50 meter mark (25m out and 25m back).
- Athletes may use any stroke on the swim.
- Athletes may wear goggles, but not fins, wet suits, or other assistive equipment.
- Athletes do not have to wear shoes for the swim or the L-Sit.
- An athlete who makes it to round 10 of the swim will finish ahead of any athlete that did not make it to round 10 of the swim regardless of how slow their time in round 10 is.
- The pool is a 25 meter pool for older age groups and a 23 Meter Pool for younger age groups and some female divisions.
- Athletes will have to swim down and back each round to accumulate their required number of meters. The exact distances by division will be announced closer to the event.
- Any deliberate attempt to interfere with the other athlete in your lane will immediately end your test.
- Athletes will be ranked based on which round they successfully complete with a tie break time of how long that successful round took them to complete.
Indy Test 5: Mixed
For Time (Timecap 15 minutes):
3 rounds of
- 5 Ring Muscle-ups
- 5 Deficit Handstand Push-ups on Parallettes (25/15 cm)
- 5 Bar Muscle-ups
Immediately into 1 Round of:
- 50 Heavy Double Unders (Velites Rope Provided)
- 500 meter Row
- 50 Heavy Double Unders (Velites Rope Provided)
Immediately into 3 Rounds of:
- 10 Deadlifts (80/55kg)
- 10 Shoulder to Overhead (80/55kg)
- 10 Front Rack In-Place Reverse Lunges (80/55kg)
21-22 Age Group
- Same Test
19-20 Age Group
3 rounds of
- 4 Ring Muscle-ups
- 4 Deficit Handstand Push-Ups on Parallettes (20/10 cm)
- 4 Bar Muscle-ups
Immediately into 1 Round of:
- 40 Heavy Double Unders (Velites Rope Provided)
- 500 meter Row
- 40 Heavy Double Unders (Velites Rope Provided)
Immediately into 3 Rounds of:
- 10 Deadlifts (65/45kg)
- 10 Shoulder to Overhead (65/45kg)
- 10 Front Rack In-Place Reverse Lunges (65/45kg)
17-18 Age Group
3 rounds of
- 4 Ring Muscle-ups
- 4 Deficit Handstand Push-ups on Parallettes (10/5 cm)
- 4 Bar Muscle-ups
Immediately into 1 Round of:
- 30 Heavy Double Unders (Velites Rope Provided)
- 500 meter Row
- 30 Heavy Double Unders (Velites Rope Provided)
Immediately into 3 Rounds of:
- 10 Deadlifts (55/35kg)
- 10 Shoulder to Overhead (55/35kg)
- 10 Front Rack In-Place Reverse Lunges (55/35kg)
15-16 Age Group
3 rounds of
- 5 Bar Muscle-ups
- 5 Handstand Push-Ups on Parallettes (No Deficit)
Immediately into 1 Round of:
- 50 Double Unders (Use Your Own Rope)
- 500 Meter Row
- 50 Double Unders (Use Your Own Rope)
Immediately into 3 Rounds of:
- 10 Deadlifts (45/35kg)
- 10 Shoulder to Overhead (45/35kg)
- 10 Front Rack In-Place Reverse Lunges (45/35kg)
MIXED FLOW
- Athletes will start on the starting line, on the go signal athletes will run to their rings to start three rounds of ring muscle ups, deficit handstand push-ups, and bar muscle-ups.
- After completing their third round of the triplet, athletes will move to their jump rope and perform 1 round of 50 heavy double unders, a 500 meter row, and 50 heavy double unders.
- After their last double under, athletes will move forward to their barbell and perform 3 rounds of 10 deadlifts, 10 shoulder to overhead and 10 in place front rack reverse lunges.
- After their final lunge, athletes will drop the bar and run across the finish line to stop their time.
MIXED MOVEMENT STANDARDS
For complete movement standards please see the entries for “Ring Muscle-Up ID 8.02,” “Handstand Push-up ID 12.01 Variation V.09 Deficit,” “Bar Muscle-up ID 7.07,” “Double Under ID. 10.07,” “Row ID 9.03,” “Deadlift ID 2.01,” “Shoulder to Overhead ID 5.05” “Stationary Lunge ID 15.02 Variation V.02 Front Rack” in the International Functional Fitness Federation’s Movement Standards Document.
MIXED SPECIAL REGULATIONS
Ropes will be provided for this test for ages 17-18, 19-20. 21-22, and Senior Individuals. It is mandatory to use the provided jump rope. The rope will be Velites Brand with their Monster Cables. There will be 3 cable length options: 250 cm, 265 cm, and 280 cm. The ropes will weigh 1.1 kgs.
Athletes will have an opportunity to test the available rope sizes in the warm up area. Limited quantities will be available for testing. Please note these ropes are intended to be available for size testing only. Do not plan on being able to use the rope for an extended period of time as part of your warm up.
15-16 Year Old Athletes will use their own jump ropes.
Athletes may hold the barbell “genie style” during their front rack reverse lunges.
Indy Test 6: Power
For Time (Timecap 5 min):
- 35 Chest To Bar Pull-ups
- 20 Double Dumbbell Thrusters (22.5kg/15kg)
- 400 Meter BikeErg
19-20 and 21-22 Age Group
- Same Test
17-18 Age Group
- 30 Chest To Bar Pull-ups
- 20 Double Dumbbell Thrusters (20kg/12.5kg)
- 400 Meter BikeErg
15-16 Age Group
- 25 Chest To Bar Pull-ups
- 20 Double Dumbbell Thrusters (15kg/10kg)
- 400 Meter BikeErg
POWER FLOW
- Athletes will start behind the starting line. On the go signal they will run to their pull-up bar and perform the designated number of pull-ups. Then they will proceed to their dumbbells and perform their dumbbell thrusters.
- After their last thruster, they will proceed to their bike and bike 400 meters.
- After finishing their bike, they will run across the finish line to stop their time.
POWER MOVEMENT STANDARDS
For complete movement standards please see the entries for “Chest To Bar Pull-up ID 7.05,” Thruster ID 5.06,” and “Bike Erg ID 9.06” in the International Functional Fitness Federation’s Movement Standards Document.
POWER SPECIAL REGULATIONS
Athletes may not drop the dumbbells. Athletes must place the dumbbells on the ground with control. Dropping the dumbbell will result in a time penalty. Time penalty rules will be briefed onsite.
TEAMS
Teams Test 1: Endurance
As Many Repetition As Possible in 20 Minutes of:
- Synchronized Burpees (All 4 Athletes)
Every 4:00 minutes starting at minute 0 all 4 athletes must complete 10 Shuttle Runs (Each Shuttle Run is 15 meters down and back)
Score: Total Number of Burpees
ENDURANCE FLOW
- On the start signal all 4 athletes will run 10 Shuttle Runs simultaneously. Once the athletes finish the shuttle runs, they will use the remaining time to do as many synchronized burpees over the line as possible.
- At the 4 minute mark, athletes will stop doing burpees and perform 10 more shuttle runs before continuing to accumulate burpees.
- Athletes will continue in this manner, stopping every 4 minutes to do shuttle runs, until the 20 minute time cap is reached.
ENDURANCE MOVEMENT STANDARDS
For complete movement standards please see the entries titled “Burpee Jump Over Object ID 10.01,” and “Shuttle Run ID 9.02” in the International Functional Fitness Federation’s Movement Standards Document.
ENDURANCE SPECIAL REGULATIONS
- All four athletes will run shuttle runs at the same time and all athletes will perform burpees at the same time.
- While all Four Athletes do not have to stay exactly synchronized on their shuttle runs, they must remain on the same repetition. This means if an athlete gets ahead of the others, they must wait at the start line for everyone else to catch up before beginning the next shuttle run.
- There will be two lines 20 cm apart to burpee over.
Teams Test 2: Strength
In Female-Female and Male-Male Pairs, Each Pair Will Complete:
As Many Repetitions As Possible in 4 Minutes of
- 5 x (1 Front Squat + 1 Shoulder to Overhead) (100kg/65kg)
- 5 x (1 Front Squat + 1 Shoulder to Overhead) (105kg/70kg)
- 5 x (1 Front Squat + 1 Shoulder to Overhead) (110kg/75kg)
- 5 x (1 Front Squat + 1 Shoulder to Overhead) (115kg/80kg)
- AMRAP (1 Front Squat + 1 Shoulder to Overhead) (120kg/85kg)
STRENGTH FLOW
- On the start signal the two female athletes will work to accumulate a total of 5 repetitions of 1 Front Squat plus 1 Shoulder to Overhead at the first weight. They will then change their weight and perform 5 repetitions at the second weight, followed by another 5 repetitions at the third weight, and 5 repetitions at the fourth weight. When athletes reach the final weight, they will use the remaining time to perform as many repetitions as possible of 1 Front Squat + 1 Shoulder to Overhead.
- After the 4 minute clock for the females expires, there will be a 1 minute transition period and then the male pair will begin their 4 minute amrap working in the same pattern.
STRENGTH MOVEMENT STANDARDS
For complete movement standards please see “Front Squat ID 1.03,” and “Shoulder to Overhead ID 5.05” in the International Functional Fitness Federation’s Movement Standards Document.
STRENGTH SPECIAL REGULATIONS
- Athletes will work in same gender pairs for this test. The female pair will go first followed by the male pair.
- Female athletes will need to remove their bar from the lifting area during the 1 minute transition after their test. Specific instructions about barbell and plate placement will be given onsite.
- Only 1 athlete of the working pair can work at a time. The nonworking athlete must stay out of the lifting area.
- Each repetition in this test is made up of 1 Front Squat + 1 Shoulder to Overhead. This may be performed as a Front Squat + any style of Shoulder to Overhead, a Thruster,or a “Thruster-Jerk.”
- A squat clean may be used and count as the front squat.
- There is no requirement that both athletes complete repetitions at each weight. A single athlete can complete all the repetitions at a given weight or throughout the test if desired.
- Athletes will be responsible for changing their own weights and the two working athletes may work together to do so. The resting pair may not assist with weight changes.
- The lifting area must be free of all unused plates and clips must be on the bar outside the plates before any lift can be attempted.If the athlete steps outside the designated lifting area the complex will be considered a “no rep.”
- The team’s score will be the total of number of repetitions completed by the male pair added to the total number of repetitions completed by the female pair.
- Any tagging requirements and requirements to run across lines to switch the working athlete will be briefed on site and will be enforced as briefed.
- A 20 kg barbell will be available for the male pair and a 15 kg barbell for the female pair.
Teams Test 3: Bodyweight
For Time:
- Athlete 1: 20 Ring Muscle-up
- Athlete 2: 30 Bar Muscle-up
- Athlete 3: 20 Wall Walks
- Athlete 4: 60 Chest to Bar Pull-ups
Immediately Into…
- Athlete 1: 80 Pistols
- Athlete 2: 80 Pistols
- Athlete 3: 40 Box Jump Overs (60 centimeters/50 centimeters)
- Athlete 4: 40 Box Jump Overs (60 centimeters/ 50 centimeters)
Immediately Into…
- Athlete 1: 54 meter Handstand Walk
- Athlete 2: 54 meter Handstand Walk
- Athlete 3: 54 meter Handstand Walk
- Athlete 4: 54 meter Handstand Walk
Time Cap: 22 minutes
BODYWEIGHT FLOW
- On the Start signal, athlete 1 will perform 20 ring muscle ups before switching with athlete 2 who will perform 30 Bar Muscle Ups before switching with athlete 3 who will perform 20 wall walks before switching with athlete 4 who will perform 60 chest to bar pull-ups.
- After athlete 4 finishes their last chest to bar pull-up, the team will start the squat section of the test, with the first athlete performing 80 pistols. This athlete does NOT have to be the same athlete that performed 20 ring muscles. The team may use a different order for each section of the test as long as each athlete performs 1 movement per section.
- After the squat section of the test, athletes will move to the final section of the test where each athlete will perform a 54 meter handstand walk.
BODYWEIGHT MOVEMENT STANDARDS
For complete movement standards please see the entries for “Ring Muscle-Up ID 8.02,” “Pistol ID 1.06,” “Chest to Bar Pull-up ID 7.05,” “Bar Muscle-up ID 7.07,” “Wall Walk ID 12.06,” “Box Jump Over ID 10.05,” and “Handstand Walk ID 12.03” in the International Functional Fitness Federation’s Movement Standards Document.
BODYWEIGHT SPECIAL REGULATIONS
- Each athlete on the team must perform 1 movement in each section of the test. The athletes do NOT have to stay in the same order the entire test and can change order at the start of each new section of the test as long as each athlete performs 1 movement per test section.
- Once an athlete starts a movement they must complete all repetitions for that movement, and they may not switch places with their teammate until all repetitions have been completed.
- On the box jump overs, athletes may choose to jump completely over the box without touching it, or may choose to jump on top of the box and step down on the other side. If an athlete chooses to jump on top of the box, both feet must make contact with the top of the box on each repetition, and the athlete must step down on the other side. No rebounding is allowed.
- The 54 Meter Handstand walk will
be performed in 9 Meter Unbroken Increments.
Teammates will wait at the starting line when not actively working on a movement. 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
For Time in Mixed Gender Pairs.
Pair 1 Performs:
- 50 Strict Handstand Push-ups (One athlete working at a time)
- 50 Synchronized Alternating Dumbbell Power Snatch (22.5kg/15kg)
- 50 Strict Handstand Push-ups (One athlete working at a time)
- 50 Synchronized Power Snatch (35kg/25kg)
Then Pair 2 Performs:
- 25 Handstand Push-ups (20 centimeter deficit) (One athlete working at a time)
- 25 Synchronized Alternating Dumbbell Power Snatch (30kg/22.5kg)
- 25 Handstand Push-ups (20 centimeter deficit) (One athlete working at a time)
- 25 Synchronized Power Snatch (50kg/40kg)
Time Cap: 20 minutes
MIXED RELAY 1 FLOW
- Athletes will perform this test in mixed gender pairs. Athletes may choose which athletes will perform which part of the test along as 1 male and 1 female perform each part. The first pair of athletes will begin by accumulating 50 strict handstand push-ups. Only 1 athlete may work at a time.
- After their 50th rep, the pair will move to their dumbbells and perform 50 synchronized dumbbell snatches.
- After their last dumbbell snatch, athletes will return to the wall for 50 morestrict handstand push-ups.
- Once they finish their second set of 50 handstand push-ups, they will move to their barbell for 50 synchronized barbell snatches.
- After their final barbell snatch, they will switch places with their remaining teammates, who will begin their portion of the test.
- The second pair will work in the same pattern as the first, accumulating handstand push-ups, this time to a 20 centimeter deficit, followed by synchronized dumbbell snatches, handstand push-ups for a second time and barbell snatches.
- After finishing their last barbell snatch, the pair will run across the line to stop their time.
MIXED RELAY 1 MOVEMENT STANDARDS
For complete movement standards please see the entries for “Handstand Push-ups ID 12.01 Variations V.12 Strict and V.13 Kipping,” and “Power Snatch ID 4.02” in the International Functional Fitness Federation’s Movement Standards Document.
MIXED RELAY 1 SPECIAL REGULATIONS
- Teams may decide how to pair up their athletes in this test as long as 1 male and 1 female athlete perform each part.
- 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.
- The second pair of athletes is responsible for changing the barbell to the appropriate weight for their portion of the test. The first pair of athletes may not assist with this change.
Teams Test 5: Mixed Relay 2
For Time:
Male Athlete 1 and Female Athlete 1 will perform:
- 42 Synchronized Toes to Bar
- 21 Worm Thrusters
- 30 Synchronized Toes to Bar
- 15 Worm Thrusters
- 18 Synchronized Toes to Bar
- 9 Worm Thrusters
- 12 Meter Worm Walking Lunge
Then Male Athlete 2 and Female Athlete 2 will perform:
- 42 Synchronized Toes to Bar
- 21 Worm Thrusters
- 30 Synchronized Toes to Bar
- 15 Worm Thrusters
- 18 Synchronized Toes to Bar
- 9 Worm Thrusters
- 12 Meter Worm Walking Lunge
Time Cap: 20 minutes
MIXED RELAY 2 FLOW
- This test will be performed in mixed gender pairs. The first male and female athlete will begin by performing 42 synchronized toes to bar followed by 21 Worm Thrusters. They will then return to the bar for 30 synchronized toes to bar and 15 worm thrusters. They will then return to the bar one final time for 18 synchronized toes to bar and 9 worm thrusters.
- After their final worm thruster, they will place the worm on their shoulder and perform a 15 meter walking lunge.
- After they finish their walking lunge, the athletes must pick up the worm and return it to the starting area before their teammates can begin their portion of the test.
- The second pair will then go to their bar to start their synchronized toes to bar and will perform the same test as the first pair.
- Time will stop when the second pair crosses the line on their worm walking lunge.
MIXED RELAY 2 MOVEMENT STANDARDS
For complete movement standards please see the entries for “Toes to Bar ID 7.01,” “Worm Thruster ID 16.05,” and “Walking Lunge ID 15.06 Variation V.22 Shoulder” in the International Functional Fitness Federation’s Movement Standards Document.
MIXED RELAY 2 SPECIAL REGULATIONS
- The second pair may not begin until the first pair completes their entire worm walking lunge and walks the worm back to the start position.
- 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 Performs:
- 250 meter Row
- 25 Overhead Squats (50kg)
- 500 meter BikeErg
Then Athlete 2 Performs:
- 250 meter Row
- 12 Devils Press (22.5 kg per hand)
- 500 meter BikeErg
Then Athlete 3 Performs:
- 250 meter Row
- 25 Deadlift (100 kg)
- 500 meter BikeErg
Then Athlete 4 Performs
- 250 meter Row
- 18 Dumbbell Box Step Overs (22.5 kg/hand and 50 centimeter box)
- 500 meter BikeErg
Time Cap: 15 minutes
STRATEGY FLOW
- For this test, each athlete will be responsible for one section of the test. There is only 1 weight for any weighted segments of the test, regardless of whether the test is performed by a male or female athlete.
- The first athlete will perform a 250 meter row, 25 Overhead Squats, and a 500 meter bike erg.
- Once they finish, the second athlete will begin, and they will perform a 250 meter row, 12 Devil’s Presses, and a 500 meter bike erg.
- Once they finish, the third athlete will begin, and they will perform a 250 meter row, 25 deadlifts, and a 500 meter bike erg.
- After they finish, the final athlete will begin and will perform a 250 meter row, 18 box step overs, and a 500 meter bike erg before running across the line to stop the team’s time.
STRATEGY MOVEMENT STANDARDS
For complete movement standards please see the entries for “Row ID 9.03,” “Bike Erg ID 9.06,” “Overhead Squat ID 1.04” “Devil’s Press ID 15.07” “Deadlift ID 2.01” and “Box Step Over ID 15.05,” 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.
- Athletes may hold the dumbbells anyway they want on the dumbbell box step overs as long as the dumbbells do not touch the box during the repetition.
- 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.
JUNIORS U12 and 13-14
Juniors U12 & 13-14 Test 1: Endurance
Under 12 and 13-14 Age Groups:
- Accumulate as Many Burpees Over a Parallette as Possible in 20 Minutes
Athletes Must Perform a Shuttle Run* Buy-In Every 2 Minutes, starting on 0:00.
*At 0:00 Athletes will perform 1 Shuttle Runs (12 meters down and back = 1). The number of Shuttle Runs will increase by 1 every 2 minutes. If you do not complete your shuttle runs within the 2 minutes, you are eliminated from the test at that point.
Time Cap: 20 minutes
ENDURANCE FLOW
- Athletes will start standing behind the shuttle run start line. On the go signal, athletes will complete 1 shuttle run. Each shuttle run is 12 meters down and 12 meters back. Once 1 shuttle run is completed, athletes may start accumulating lateral burpees over a parallette.
- At the 2:00 mark athletes must stop doing burpees and return to the shuttle run start line and complete 2 shuttle runs. After 2 shuttle runs, athletes may continuing accumulating burpees.
- At the 4:00 minute mark athletes will stop doing burpees and complete 3 shuttle runs before continuing to accumulate burpees.
- Athletes will continue in this manner until the final round, which start with 10 shuttle runs at the 18:00 mark. If an athlete cannot complete their shuttle runs on any given rounds, that athlete’s test will end and their score will be the number of rounds they completed with their total burpees as the tie break.
- Athletes must stop doing burpees at the 20 minute timecap.
- The score is the total number of burpees accumulated in 20 minutes.
ENDURANCE MOVEMENT STANDARDS
For complete movement standards please see the entries titled “Shuttle Run ID 9.02,” and “Burpee Over Object ID 10.01” in the International Functional Fitness Federation’s Movement Standards Document.
ENDURANCE SPECIAL REGULATIONS
- Athletes may stop doing burpees early to prepare for the start of the next shuttle run, but must not cross the start line for the shuttle run until the next 2:00 interval begins.
- Athletes may not do burpees beyond the 2:00 minute mark in any round and any burpees performed beyond the time cap each round will not count.
- Athlete does not have to touch the ground behind the line before starting the shuttle run or upon finishing the shuttle run, but must touch the ground with one hand and both feet behind the line at all other turn around points.
- An athlete who is eliminated in an earlier round cannot finish ahead of an athlete who made it to a later round even if the earlier eliminated athlete completed more burpees.
Juniors U12 & 13-14 Test 2: Strength
Under 12 and 13-14 Age Groups
- 3 Windows* to Find Your 1 rep Max Clean and Jerk
*Windows Will Be Timed, See Special Regulations for Details
STRENGTH FLOW
- In each heat, athletes will be divided into 4 groups of 4. On the go signal, the first 4 athletes will have 30 seconds to perform a clean and jerk.
- Athletes may make as many attempts as they would like in their 30 second window.
- At the 30 second mark, the second 4 athletes will begin their first window.
- At the 1 minute mark, the 3rd set of athletes will begin their first window.
- At the 1:30 mark, the final group of athletes will start their first window.
- At the 2:00 mark, the first group of athletes will start their second lifting window.
- Athletes will continue lifting in this pattern until all athletes have completed 3 separate 30 second windows of attempts.
STRENGTH MOVEMENT STANDARDS
For complete movement standards please see “Clean, Anyhow ID 3.01,” and “Shoulder to Overhead ID 5.05” in the International Functional Fitness Federation’s Movement Standards Document.
STRENGTH SPECIAL REGULATIONS
- The athlete can attempt the lift as many times as they want within the 30 second window.All lifts must be completed before the time cap. If you finish a lift beyond the time that will result in a “no lift”
- Available plates will be in kilograms.
- Available plates include 1.25-2.5-5-10-15-20-25kg.
- Athletes are responsible for changing their own weights.
- Clips must be on the bar outside the outermost plates before any attempt can be made and any unused plates must be removed from the lifting area.
- 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.”
- The athlete’s score will be the weight of the heaviest lift successfully completed.
Juniors U12 & 13-14 Test 3: Bodyweight
13-14 Age Group
As Many Rounds As Possible In 12 Minutes:
- 1 Rope Climb (4 meters)
- 6 Meter Handstand Walk
- 16 Box Step Overs (50cm)
- 6 Meter Handstand Walk
Under 12 Age Group
As Many Rounds As Possible In 12 Minutes:
- 1 Rope Climb (3 Meters)
- 6 Meter Handstand Walk
- 16 Box Step Overs (50cm)
- 6 Meter Handstand Walk
BODYWEIGHT FLOW
- Athletes will begin the test standing on the starting line. On the start signal, athletes will move to the rope and perform a rope climb. After their rope climb, athletes will move to their line and complete a 6 meter handstand walk.
- After the handstand walk, athletes will perform 16 Box Step Overs and move their box to the next position. The athletes will then handstand walk another 6 meters back toward the rig to start their next round.
- Athletes will return to the rope to start round 2.
- Athletes will continue in this pattern until 12 minutes have elapse.
BODYWEIGHT MOVEMENT STANDARDS
For complete movement standards please see the entries for “Rope Climb ID 11.01,” “Handstand Walk ID 12.03,” “Box Step Over ID 15.05” in the International Functional Fitness Federation’s Movement Standards Document.
BODYWEIGHT SPECIAL REGULATIONS
- Both feet must be on top of the box before the athlete can begin to step down on the other side.
- The minimum handstand walk increment is 3 meters.
- The top target and descent point for the rope climb will be briefed onsite.
Juniors U12 & 13-14 Test 4: Mixed
For time
3 rounds of
- 10 Toes To Bar
- 10 Handstand Push-ups
Immediately into 1 Round of:
- 50 Double Unders (Use Your Own Rope)
- 500 meter Row
- 50 Double Unders (Use Your Own Rope)
Immediately into 3 Rounds of:
- 10 Deadlifts
- 10 Shoulder to Overhead
- 10 Front Rack In-Place Reverse Lunges
13-14 Age Group will use 35/25kg on the barbell movements.
Under 12 Age Group will use 20/15kg on the barbell movements.
Time Cap: 15 minutes
MIXED FLOW
- Athletes will start on the starting line, on the go signal athletes will run to the rig to start three rounds of toes to bar and handstand push-ups.
- After completing their third round of the triplet, athletes will move to their jump rope and perform 1 round of 50 double unders, a 500 meter row, and 50 double unders.
- After their last double under, athletes will move forward to their barbell and perform 3 rounds of 10 deadlifts, 10 shoulder to overhead and 10 in place front rack reverse lunges.
- After their final lunge, athletes will drop the bar and run across the finish line to stop their time.
MIXED MOVEMENT STANDARDS
For complete movement standards please see the entries for “Toes to Bar ID 7.01,” “Handstand Push-up ID 12.01,” “Double Under ID. 10.07,” “Row ID 9.03,” “Deadlift ID 2.01,” “Shoulder to Overhead ID 5.05” “Stationary Lunge ID 15.02 Variation V.02 Front Rack” in the International Functional Fitness Federation’s Movement Standards Document.
MIXED SPECIAL REGULATIONS
- Athletes may use their own jump rope for this test
- Athletes may hold the barbell “genie style” during their front rack reverse lunges
- For athletes who do not have full size plates on their barbell, the bar does not have to touch the ground at the bottom of the deadlift, but instead athletes only have to come below the knee with the barbell.