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Test 1 Aerobic Capacity

Test 1

For Time:

Run 400 meters

Rest 1 minute

Run 400 meters

Rest 1 minute

Run 400 meters

Rest 1 minute

Run 400 meters

Your Score for Test 1 will be the time it takes you to complete all four runs including the rest time.

Test 1 Flow, Movement Standards, and Special Regulations

On the start signal athletes will run 400 meters. Upon the completion of 400 meters, the athletes’ rest time begins. Each athlete’s individual judge will signal to them when their rest time is up and when to begin the next 400 meter run. The athlete will continue to run 400 meter repeats with 1 minute rest between until four (4) runs have been completed.

Test 1 Movement Standards

For complete movement standards please see the entry titled “Running” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2017-movement-standards/ which requires the athlete to run or walk the specified distance without assistance of others or other equipment and without interfering with others..

Test 1 Special Regulations

  • Athletes must start entirely behind the starting line on each 400 meter run
  • Athletes must cross the finish line to stop the time on each 400 meter run
  • A demonstration of the exact 400 meter route will be explained to the athlete’s during the event briefing.

Test 2 Strength

Test 2

In 8 minutes find a max load for the following complex:

3 Squat Cleans + 1 Jerk

Your Score for Test 2 will be the heaviest load completed for the complex within the 8 minutes.

Test 2 Flow, Movement Standards, and Special Regulations

On the start signal, the athlete may begin loading the bar for the first attempt. Athletes may make as many attempts at the complex as they wish in the 8 minutes. Clips must be on the bar before and any unused plates must be off the platform before beginning any attempt. Athletes will confirm with their judges the weight they have on the bar when the attempt is made. The athlete will perform 3 “touch and go” squat cleans and 1 Jerk. The Jerk may be a Shoulder to Overhead anyhow and does not have to conform to a certain style of jerk (i.e. push or split). Athlete’s must successfully complete the complex within the 8 minute time cap for the load to count.

Test 2 Movement Standards

For complete movement standards please see “Clean (Squat Clean)” and “Shoulder to Overhead” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2017-movement-standards/. For convenience the following abbreviated standards are outlined below:

The squat clean requires the athlete to catch the bar in the bottom of the squat with the barbell in the front rack position. The athlete supports a barbell or other object in the front-rack position, passes through the bottom of the squat with the crease of the hips below the knees, then comes to a stand demonstrating vertical extension of the hips, and knees with the bar still in the front jack position.

For the Shoulder to Overhead, the athlete must start with the barbell in the rack position and end supporting the barbell overhead in a controlled manner with full extension of the elbows, hips, knees, and shoulders. The feet must be in line with each other at the end of the repetition before the barbell is lowered.

Test 2 Special Regulations

  • The repetitions must be touch and go. This means that resting on the floor longer than a “tap” of the barbell on the ground is NOT allowed.
  • The barbell will start empty.
  • Each repetition of the squat clean must be performed in one smooth motion. A deadlift + a hang squat clean is not allowed.
  • The athlete MAY rest with the barbell in the front rack position
  • The athlete MAY NOT put the barbell in the back rack position to rest
  • The athlete MAY NOT remove their hands from the barbell at any time during the 3 repetitions, otherwise that attempt will not count. For clarity, this means if the athlete chooses to trap the bar in their hips to rest, they MAY NOT remove their hands from the barbell while in this position.
  • The athlete must show a change in direction between the final clean and the jerk (i.e. you cannot thruster the final repetition). You must finish the clean then perform a dip before going into the jerk.
  • Any shoulder to overhead variation coming from the front rack is acceptable (i.e. shoulder press, push press, push jerk, split jerk, squat jerk, etc).
  •  You MAY NOT perform your jerk from the back rack position
  • You must stay on the platform for the entirety of the lift for the complex to count.
  • You must drop the bar in front of you after the jerk for the bar to count. The complex will not count if you drop the bar behind you.

Test 3 Bodyweight Endurance

Test 3

For Time:
Row 500 meters
24 Toes to Bar
30 Alternating Pistols
Row 500 meters
22 Toes to Bar
30 Alternating Pistols
Row 500 meters
20 Toes to Bar

Test 3 Flow

On the Start signal athletes will pick up the handle of their rower and row 500 meters. Once the monitor reads 500 meters, the athlete will get off their rower, proceed to the rig and perform 24 toes to bar. After completing the toes to bar, they will move to the designated area and perform 30 pistols, alternating legs on each repetition. Athletes will then return to their rower and repeat this sequence but with 22 toes to bar this time. Athlete’s will repeat the sequence one final time; this time performing only 20 toes to bar. The test will end after the completion of the last set of toes to bar. A final set of pistols is not required.

Test 3 Movement Standards:

For complete movement standards please see the entries for “Rowing” and “Toes to Bar” and “Pistol” and in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2017-movement-standards/. For convenience the following abbreviated standards are outlined below:

For Rowing the athlete must stay seated on the machine while rowing.

For Toes To Bar

  • There must be full extension of the hips at the bottom of the repetition (heels break the vertical plane of the bar);
  • Feet touch the bar simultaneously within the width of the hands at the top of each repetition

For the Pistols the athlete must keep one foot elevated off the ground and in front of the athlete throughout the movement. The hands

may be used to hold the non-supporting leg. The crease of the hips must descend past the knee at the bottom of the repetition. Before the non-supporting leg can be placed back on the ground,
the supporting knee and hip must reach full extension. Athletes must alternate legs.

Test 3 Special Regulations

  • None at this time.

Test 4 Bodyweight Skill

Test 4

For Time:
12 strict deficit Handstand Push-ups (5 inches/3 inches)
35 weighted Double Unders
9 strict deficit Handstand Pushups (5 inches/3 inches)
35 weighted Double Unders
6 strict deficit Handstand Pushups (5 inches/3 inches)
35 weighted Double Unders
3 strict deficit Handstand Pushups (5 inches/3 inches)
35 weighted Double Unders

Test 4 Flow

On the start signal the athlete will kick up on their handstand wall and perform 12 strict deficit handstand pushups. After the completion of their handstand pushups, the athlete will progress to their jump rope and perform 35 double unders. The athlete will then return to the handstand pushup wall to complete 9 handstand pushups, which will be followed again by 35 double unders. Athletes will continue alternating between handstand pushups and double unders for additional rounds of 6 and 3 handstand pushups, each followed by 35 double unders.

Test 4 Movement Standards

For complete movement standards please see the entries for “Jump Rope – Double Under” and “Strict Handstand Pushup” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2017-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Double Under, the rope must pass under the athletes’ feet twice for every one jump.
For the Strict Handstand Pushup, the athlete must start in full vertical extension with locked out elbows and knees and open hip and shoulder angles. The athletes head must contact the mat at the bottom of the handstand pushup and the athlete must return to the fully extended start position without breaking the hip or knee angle during the ascent. Both heels must be in contact with the wall at the top of the movement before the rep can be considered complete.

Test 4 Special Regulations

  • The rope must spin forward on double unders
  • Jump Ropes will be provided for this test. Athletes will get to choose the length of rope they prefer to use for this test. Athletes must return the ropes at the conclusion of their heat.
  • Only the feet may touch the wall during the handstand pushups. No other part of the body may touch the wall.

Test 5 Mixed Modal

For Time:

20 Ring Muscle Ups
60 Alternating Dumbbell Snatch (70 pounds/50 pounds)
100 Wallballs (30 pounds/20 pounds)

Test 5 Flow

At start signal the athlete will jump onto the rings and complete 20 ring muscle ups. After the 20th Muscle Up, athletes will move to their Dumbbell and perform 60 Dumbbell Snatch alternating arms on each repetition. After the 60th repetition, the athlete will move to their wallball and perform 100 wall ball shots. Time will stop after 100th wallball hits the target.

Test 5 Movement Standards

For complete movement standards please see the entries for “Ring Muscle Up” and “Ground to Overhead Other Objects” and “Wallball Shot” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2017-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Ring Muscle-up the athlete hangs vertically from a suspended from the rings with both arms fully extended to begin the rep. The athlete must elevate his or her bodyweight until
reaching a position of support won the rings with arms fully extended. Any sort of kip may be utilized as long as a change of direction occurs below the rings.
Standards that must be met:
Full extension of the arms at the bottom of each repetition;
Full extension of the arms at the top of each repetition
Toes may not pass the height of the rings during the kip

For the Alternating Dumbbell Snatch, the dumbbell will start on the ground and in one smooth motion the athlete will elevate the Dumbbell overhead finishing in control with the arm holding the dumbbell locked out at the elbow and shoulder and the dumbbell centered in line with the shoulder. Athletes must alternate hands every repetition.

For the wallball athletes must squat with the crease of their hip below the knee while holding the medicine ball then proceed to throw the ball to hit the designated target at the top of the repetition.

Test 5 Special Regulations

  • Only one hand may be on the dumbbell during the upward/ascent phase of the dumbbell snatch.
  • Athletes may place two hands on the dumbbell during the descent of the movement and in order to switch hands
  • A “touch and go” style of dumbbell snatch may be used, but both heads of the dumbbell must touch the ground at the start of each repetition
  • If athletes drop the wallball between repetitions they must settle the ball before picking it up and beginning again. Picking the ball up off the bounce and going immediately into the next repetition is not allowed.
  • The dumbbell may not be dropped from above waist height

Test 6 Power

Test 6

For Time: 

Row 20/15 calories
12 deadlifts (155 pounds/115 pounds)
9 hang power cleans (155 pounds/115 pounds)
6 shoulder to overhead (155 pounds/115 pounds)
Row 20/15 calories

Test 6 Flow

The athlete will begin seated on the Concept 2 Rower with hands off the handle. At the start signal, the athlete will grab the handle and complete a 15 calorie row. After the monitor reads 15 calories, the athlete can exit the rower and begin their 12 deadlifts, 9 hang power cleans, and 6 shoulder to overheads. Upon the completion of all repetitions, the athlete will return to the rower for a final 15 calories.

Test 6 Movement Standards

For complete movement standards please see the entries for “Rowing” and “Deadlift (Conventional)” and “Ground to Shoulder: Hang Clean Variations”  and “Shoulder to Overhead” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2017-movement-standards/. For convenience the following abbreviated standards are outlined below:

Athlete must remain seated while Rowing.

For the conventional Deadlift, the athlete must elevate the barbell from the ground while on both feet by standing to a fully upright position with the arms oriented downward from the shoulders. At the top of the repetition, the lower body achieves full extension with the hips open, the knees locked out and shoulders behind the vertical plane of the barbell. The repetition is counted when the athlete achieves all 3 points of performance simultaneously. Athletes may not bounce the weight to gain momentum when completing tandem lifts. Standards that must be met include Full extension of the lower body at the top of the repetition; Bar touches the floor between reps; Hands and arms are outside of the knees; Shoulders are behind the vertical plane of the barbell at the top of the repetition.
For the Hang Power Clean, the athlete must show full extension with the barbell in the hang position before beginning the first repetition and any repetition after a break where the bar is being picked up from the ground. The athlete will elevate the bar from the hang position. to the shoulder. The repetition finishes with the barbell in the front rack position with the hips and knees locked out. Elbows must be break the vertical plane in front of the barbell. Athletes may cycle repetitions of the hang power clean without reestablishing the vertical alignment in the hang position as long as the bar does not pass below the knee during the cycling phase.
Shoulder-to-Overhead barbell movements involve elevating a barbell from a static position at the shoulder to a static position overhead.
Standards that must be met: Static control of the barbell in the front rack position at the beginning of the repetition; Arms overhead supporting the barbell in a controlled fashion at the top of the repetition; full vertical alignment of the elbows, shoulders, hips, knees and ankles, with feet not wider than the outer planes of the shoulders. A strict press, push press, push jerk, or split jerk are all acceptable variations of the Shoulder to Overhead movement.

Test 6 Special Regulations

  • The athlete may not exit the rower before the monitor reads 15 calories.
  • A power clean will NOT count as a Deadlift OR a Hang Power Clean. You cannot do a power clean from the floor on your 12th deadlift and count it as a deadlift. Nor will it count as a hang power clean. You MAY do a deadlift, pause at the top of the deadlift on the 12th rep clearly showing the hang position, and them immediately begin your hang power cleans.
  • Athletes can do their 9th hang power clean directly into their first shoulder to overhead without achieving a final lockout on the 9th clean. However, the shoulder to overhead must achieve the required lockout.