The Test

For Time:

21-15-9

Thrusters (43kg/29kg)

Pull-ups

Test Modifications For Masters and Junior Age Groups

Juniors 12 and Under and 13-14

For Time:

15-12-9

Thrusters (20kg/15kg)

Pull-ups

Juniors 15-16

For Time:

21-15-9

Thrusters (34kg/24kg)

Pull-ups

Juniors 17-18 through 21-22 and Masters 30-34 through 50-54

No Modifications

Masters 55-59 and 60-64

For Time:

21-15-9

Thrusters (34kg/24kg)

Pull-ups

Masters 65+

For Time:

21-15-9

Thrusters (20kg/15kg)

Pull-ups

Initial Set-up 

In order for a World Record to be valid the test set-up must meet or exceed the requirements set out below. The start line and the finish line will be the same line for this test. The start/finish line will be set up opposite the pull-up rig with the barbell positioned between the pull-up rig and the start/finish line. The start/finish line must be 9 meters from the athlete’s pull-up bar. The 9 meters between the start/finish line and athlete’s pull-up bar will be divided into 4 sections of 2 meters and a final section of 1 meter. There will be a small indicator line at the halfway point of each section. 

The first section will be an empty 2 meter section starting at the pull-up bar and extending forward. The barbell must be set on the indicator line in the second 2 meter section at the start of the test. Athletes will perform their thrusters in the second, third, and fourth sections of the floor. When they roll the bar forward each round, they must place it on the indicator line in the center of the relevant section. Athletes must stay in their section for the round of thrusters they are on but do not have to stay on the indicator line once they pick up the barbell. 

The barbell will be rolled forward after each round is completed (after the pull-ups). The final one meter section is an empty section that athletes must run across before crossing the finish line.

The pull-up bar height must be a minimum of 15 centimeters above the athlete’s fully extended reach but may be taller. While height assistive devices may be used such as risers, j-hooks, or boxes, they cannot be used in a way that would make the pull-up bar closer than 15 centimeters above the athlete’s fully extended reach and cannot be used in a way that would pose a safety concern for the athlete.

Test Flow

The athlete will start standing behind the starting line. On the start signal, the athlete will move to their barbell and perform 21 thrusters. The athlete must face the start/finish line, with their back to the pull-up rig, while performing thrusters. After completing their last thruster, the athlete will move to their pull-up bar and complete 21 pull-ups. The athlete will then return to the barbell and roll the barbell forward to the next section and perform 15 thrusters in that section. 

The athlete will then return to the pull-up bar for 15 pull-ups, then return to the barbell and roll it into the next section and complete 9 thrusters. The athlete will then return to the pull-up bar for the final 9 pull-ups before running across the finish line to stop their time. The athlete must face toward the start/finish line while performing all movements.

Movement Standards

Please see the iF3 Movement Standards for Thruster ID 5.06 and Pull-up ID 7.04 located at Movement standards

Special Regulations

• Athletes may squat clean thruster any repetition where the bar begins on the floor and this will count as a thruster.

• When dropping their bar after their last thruster each round, athletes may not attempt to propel their bar forward toward the next round line. Athletes attempting to throw their bar forward will be asked to roll the bar back to their current round line before proceeding forward again.

• After the final pull-up, athletes must step over the bar as they run to the finish line. Failure to step over the barbell will result in a 3 second time penalty.

• Athletes 12 and Under and 13-14 may use a 15kg barbell regardless of gender. For any athlete 15-16 or older, females may use a 15kg bar and males must use a 20kg bar.