TESTS

In a functional fitness event, each athlete and team perform six tests - one for each category. Juniors only perform four tests.

Please note that this is not the official or final versions of the tests. The official announcements, standards and flows are published on the iF3 website.

Test 1: Endurance

  • 5 rounds of 20/15 calories on the skierg
  • 1000 meter run on treadmill
  • 5 rounds of 20/15 calories on the skierg

Rest 1 minute between rounds on skierg. After last 20/15 calorie ski, there is no rest. Immediately go to treadmill. Immediately after finishing the run begin first round on skierg.

Time Cap: 23:00

Test 2: Strength

For Time:

  • 8-6-4-2 Alternating Single Arm Dumbbell Squat Clean and Jerk

Men’s weights: 40-45-50-55kg
Women’s weights: 32.5- 35-37.5-40 kg

Time Cap: 5 minutes

Test 3: Bodyweight

4 rounds for time:

  • 25 Toes to Rings
  • 25 Handstand Push-ups
  • 40-30-20-10 Burpees*

*Type of burpees change for each round
Rnd 1: Lateral Burpees Over the Bar
Rnd 2: Bar Facing Burpees
Rnd 3: Burpee Box Jump Overs (60/50cm)
Rnd 4: Burpee Pull-ups

Time Cap: 15:00 minutes

Test 4: Skill

For Time:

  • Handstand Walk + Ramp/Stairs Ascent (approximately 6 meters)
  • 4/3 Legless Rope Climbs
  • 6 Pistols on small platform (right leg)
  • 6 Pistols on small platform (left leg)
  • Handstand Walk + Ramp/Stairs Ascent (approximately 6 meters)
    —-
  • Handstand Walk + Ramp/Stairs Ascent (approximately 6 meters)
  • 3/2  Legless Rope Climbs
  • 6 Pistols on small platform (right leg)
  • 6 Pistols on small platform (left leg)
  • Handstand Walk + Ramp/Stair Ascent approximately 6 meters)
    —-
  • Handstand Walk + Ramp/Stairs Ascent (approximately 6 meters)
  • 2/1 Legless Rope Climbs
  • 6 Pistols on small platform (right leg)
  • 6 Pistols on small platform (left leg)
  • Handstand Walk to Ramp/Stair Ascent approximately 6 meters)

Time Cap: 9 minutes

Test 5: Mixed

4 rounds on a 3 minute clock:

  • 30 Wall Balls (9kg/6kg to 3m)
  • 20/15 Calories on the Rower
  • Max Power Snatch (60/45kg) in remaining time

Rest 1 minute between rounds. Continue until you complete 65 Snatches.

Time Cap: 15 minutes

Test 6: Power

For Time:

  • 15 Bar Muscle Up
  • 20/15 Calorie Standing Bike Erg
  • 25 Chest to Bar Pull-Ups

Time Cap: 3 minutes

Test 1 Endurance

For Time:

Male Athlete 1 and Female Athlete 1 will perform:

  • 150 Calorie SkiErg
  • 1500 meter Treadmill Run 

Both athletes will work at the same time. Switching as desired.

As soon as the first pair finishes, Male Athlete 2 and Female Athlete 2 will perform:

  • 120 Calorie SkiErg
  • 1200 meter Treadmill Run

Both athletes will work at the same time. Switching as desired.

Time Cap: 16 minutes

Test 2 Strength

For Time, performed as same gender pairs:

  • 10-8-6-4 Single Arm Dumbbell Squat Clean And Jerk

Female Weights: 32.5-35-37.5-40 kg
Male Weights: 40-45-50-55 kg

Both males will work together on their repetitions (the pair completes a total of 10-8-6-4 repetitions) while both females work on their repetitions (the pair completes a total of 10-8-6-4 repetitions).

Time Cap: 7 minutes

Test 3 Bodyweight

This test will contain 10 rounds. Each round is 2 minutes long. Athletes will perform the test in same gender pairs. Pairs will alternate rounds. Each pair will perform 5 of the total 10 rounds.

On a 2 min clock:

  • 30 Handstand Push-ups (While non-working partner holds a handstand)
  • 30 Toes to Bar (While non-working partner holds in a static hang on the bar)
  • Max synchro bar-facing burpees in remaining time 

Score for the test: Total bar-facing burpees for the team.

Time Cap: 20 minutes

Test 4 Mixed Relay 1

For Time, each athlete on the team will perform:

  • 20 Chest to Bar Pull-ups
  • 20 Thrusters 70/45kg
  • 20 Chest to Bar Pull-ups

The next athlete cannot start until the athlete before them has completed the entire test.

Time Cap: 15 minutes

Test 5 Mixed Relay 2

This test is for time and will be performed in same gender pairs.

Pair 1 Athlete 1 will perform:

  • 100 Double Unders
  • 50 Wall Balls (9kg/6kg to 3 meters)
  • 100 Double Unders


At the same time Pair 1 Athlete 2 will perform:

  • 30 Wall Balls (9kg/6kg to 3 meters)
  • 150 Double Unders
  • 30 Wall Balls (9kg/6kg to 3 meters)


Pair 2 will then begin their test and do the same as Pair 1.

Pair 1 will then go again, but this time Athlete 1 and Athlete 2 will perform the opposite couplet that they performed the first time.

Pair 2 will then go again, but this time Athlete 1 and Athlete 2 will perform the opposite couplet that they performed the first time.

Time Cap: 16 minutes

Test 6 Team Strategy

For Time:

  • 30 Unbroken  Power Snatch (60/45kg)
  • 30 Unbroken Overhead Squat (60/45kg)
  • 30 Unbroken Clean and Jerk  (60/45kg)
  • 30 Thrusters  (60/45kg)

Time Cap: 10 minutes2

Test 1: Endurance

5 Rounds for Time:

  • 500/400 meter SkiErg
  • 50 unbroken Double Unders
  • 400 meter Treadmill Run


*Breaking on Double Unders Adds 100 meters to the Treadmill Run for that Round

Time Cap: 27 minutes

 

Test 2: Strength

  • 7 repetition max Overhead Squat


Time Cap: 10 minutes

 

Test 3 Bodyweight

As many rounds as possible in 8 minutes of:

  • 2 rope climbs (4.5 meters)
  • Traverse Balance Beam
  • 10 Kipping Handstand Push-ups
  • Traverse Balance Beam


Time Cap: 8 Minutes

 

Test 4 Mixed

3 Rounds for Time:

  • 30 Toes to Bar
  • 30 Alternating Dumbbell Hang Power Snatch
  • 500/400 meter Row


Time cap: 15:00

 

Dumbbell Weight by Age Group:

  • 13-14 years old 15/12.5 kg
  • 15-16 years old 20/15 kg
  • 17-18 years old 25/20 kg