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World Cup 2020

July 26 - November 22

Due to the pandemic of 2020, the World Championships scheduled for November in Canada, were cancelled and replaced by an online World Cup for Junior and Masters.

The iF3 2020 Juniors World Cup is an open competition for athletes ages 13-18 . The competition consists of an online qualifier phase in September followed by a live but virtual final in November.

Registration is open until September 30th.

Juniors

Any athlete in the following age categories 13-14, 15-16, or 17-18 years of age. Your age category is based on your age as of December 31, 2020.  Please note athletes who are not members of a National Federation or do not have a National Federation in their country are not eligible for the live final.

Masters

Any athlete 30 years of age or over as of December 31, 2020.  Age groups are 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65+. Your age is determined by your age as of December 31, 2020.

Schedule

  • Online Qualifier Phase September 1 through 30th 2020
  • Live Final For the Top 5 in Each Age Bracket November  20-22nd

Qualifier

Juniors will complete 4 tests (one in each of the iF3 Youth Individual Medley Test Categories: Endurance, Strength, Skill, and Mixed). All 4 tests will be released at once and athletes may choose when to complete the tests, but all scores must be submitted online by September 30th. Athletes must submit a video of their online test performances.

Masters will complete 6 tests (one in each of the iF3 Individual Medley Test Categories) over the course of the qualifying period. All 6 tests will be released at once and athletes may choose when and in what order to complete the tests. All scores must be submitted online by September 30th.  Athletes must submit a video of their online test performances.

Finals

The top 5 athletes in each age division will be invited to participate in a Live Final via a streaming platform. Athletes will participate from their home gym with a technical official present to count their repetitions, watch for safety faults, and record their scores. Athletes will be required to sign in to the streaming platform and will compete head to head with the other finalists in their age group.

The final will be 60-90 mins long and athletes will complete 4 tests in that block of time
Tests will be released in advance and athletes will be expected to show up to the final warmed up and with their equipment set up and ready to go. Athletes will be instructed on appropriate equipment configuration.

An MC/Announcer will start the athletes on each test and handle the flow of the event.

Scoring

  • All scores must be registered by September 30, 23.59 (CEST). This includes video submissions.
  • To make rowing scores easier, we suggest connecting your Concept 2 rower to the WeTime app. By doing so, the monitor of the rower will be displayed in the video.
  • Scores should be submitted via Boxpeak.
  • There will be NO EXCEPTIONS from the deadline.

Video Submissions

  • Athlete is required to have reviewed ALL movement & workout standards prior to completing the tests, this includes any scorecards and demonstration videos provided.
  • We recommend using the WeTime: Video timing platform app for videoing and uploading your workout. We have set this up specific to our our event and workouts.  To redeem click here and use the code: IF3PREMIUM for 1 month free access.
  • You may also use YouTube, Vimeo or your own hosted file.
  • Prior to starting each workout, athlete MUST: State name, age, division and country. Athlete must include video evidence and specify the appropriate equipment required and used for each workout eg. Barbell, weight plates so the loads are clearly visible, measure box height, measure & mark floor with correct distances (where necessary).
  • A clock or timer, with the running workout time must be clearly visible if not using a timing app that has the time on the screen. The clock must remain in the frame throughout the entire workout.
  • Athlete MUST also remain in the video frame for the duration of each test.
  • All video submissions MUST be uncut/unedited to allow an accurate display of the workout performance.
  • Each workout video submitted must show a time and date stamp.
  • Videos must be filmed from an angle that ensures all movements are visible and meet required movement standards. Any video filmed with a fisheye lens or similar, will be rejected due to the visual distortion these lenses cause.
  • ANY athlete found to have altered the equipment or movements described by iF3 in the movement standards will be penalized.
  • SPECIAL NOTE! Juniors must upload one full length video and provide the link when entering scores in the system. Due to the nature of the test, the video will be at least 49 minutes long. Please make sure you have that capability (for YouTube, check here) well in advance before deadline.

Prizes

Winners of each Master Age Bracket will win a spot to 2020/21 iF3 Master Worlds in Portugal, which will take place June 2021.

  • The spot goes to the individual athlete. This spot will NOT count against the total number of spots allotted to your country for Masters Worlds.
  • If an athlete wins a spot through the World Cup but has previously been given a spot to Masters’ Worlds through their Federation, the spot earned from the Masters’ World Cup will take precedence over the National Federation spot, and thus the National Federation will be able to select an additional athlete to send to Masters’ Worlds in that age group.
  • If the winning athlete chooses not to attend Worlds in Portugal the spot will not pass down to the next athlete.

Winners of each Junior Age Bracket will be awarded trophies and certificates of achievement.

Qualifier Juniors

The 2020 Junior World Cup Qualifier consists of 4 tests which are to be performed in one single session of which has a 49 minute time cap. All tests must be performed in order and with the exact rest prescribed. Please read the entire document before attempting any of the tests.

Videos with demos and explanations are linked in each test.

Test 1: Endurance
From 0:00-10:00

5 rounds for time of
• 250m row
• 35 unbroken Double Unders
(Time Cap: 10 Minutes)

Rest exactly 5 minutes from 10:00-15:00

Test 2: Strength
From 15:00-25:00

• 1 rep max Squat Clean Thruster

Rest exactly 5 minutes from 25:00-30:00

Test 3: Skill
From 30:00-36:00

For Time:
• 7.5 meter (25 feet) unbroken handstand walk down
• 7.5 meter (25 feet) unbroken handstand walk back
• 25 strict pull-ups
(Time Cap: 6 minutes)

Rest Exactly 5 minutes from 36:00-41:00

Test 4 Mixed
From 41:00-49:00

For Time:
• 4 rope climbs (4.5 meters/15 feet)
• 45/35 Calorie Assault Bike
• 30 Alternating Hang Dumbbell Snatch
• 45/35 Calories Assault Bike
• 4 rope climbs (4.5 meters/15 feet)
(Time Cap: 8 minutes)

Test 1 Demo Videos

Test 1 Flow Athlete will start seated on their rower. On the start signal, athlete will row 250 meters. After they complete 250 meters they will dismount the rower, pick up their jump rope and perform 35 unbroken double unders. If the athlete trips, stops, or in any other way fails to complete 35 unbroken double unders, the athlete must start that set of double unders from zero. The athlete cannot move back to the rower until they complete 35 unbroken double unders. After the completion of 35 unbroken double unders the athlete will return to the rower and repeat this pattern for 4 more rounds. Time will stop at the completion of the athlete’s final set of double unders. There is a time cap of 10 minutes on this test. If the athlete completes the test before the 10 minute mark they will earn extra rest time. They cannot start test 2 before the 15:00 minute mark on the clock. Test 1 Movement Standards For complete movement standards please see the entries titled “Rowing” and “Jump Rope – Double Under”  in the International Functional Fitness Federation’s Movement Standards Document which requires athlete to row the specified distance without assistance of others and remain seated while rowing and until the specified distance has been reached. For Double Unders, the rope must pass under the athletes’ feet twice for every one jump. Test 1 Special Regulations
  • Athletes must use a Concept2 Rowing Machine for this test.
  • Athletes may not leave the rower until the requisite meters have been reached. This means you must remain seated on the rower until the work has been completed.
  • The rope must spin forward on double unders.
Test 1 Scoring This test is scored in 3 parts.
  • Score A: Total Time for the Test
  • Score B: Time Difference between your Slowest Round and your Fastest Round (Tiebreak: Total Time) Here’s a special online calculator to help.
  • Score C: Technique Score on a 0-3 scale. (Tiebreak: Total Time)
Athletes start with a Technique Score of 3. The athletes’ Technical Official will deduct 1 point from the athletes’ Technique Score for each fault listed below that is committed by the athlete:
  • 1 point is deducted if the athlete fails to jump with straight legs. A soft bend in the knees during the rebound phase is allowed. A donkey kick or any significant bend of the knees will result in a deduction.
  • 1 point is deducted if the athlete pikes at the hips during the jump. A forward incline of the torso or a forward lifting of the legs in the jump will result in a deduction. Athletes must maintain vertical alignment of the shoulders, hips, knees, and ankles in order to avoid a deduction.
  • 1 point is deducted if the athletes’ travels forward or backward in their jump. To assist in judging forward or backward travel it is suggested that technical officials mark an X on the floor and instruct athletes to perform double unders on the X. Moving off of the X in any direction during the jump would result in a deduction.

Test 2 Demo Videos

Test 2 Flow

On the start signal, the athlete will have 10 minutes to set a one rep max squat clean thruster from the floor. The athlete may make as many attempts as they would like and increase or decrease load in whatever amounts they would like. The bar may start loaded. Your 5 minute rest will begin when your 10 minute lifting clock expires.

Test 2 Movement Standards

For complete movement standards please see “Squat Clean Thruster” in the International Functional Fitness Federation’s Movement Standards Document. For convenience the following abbreviated standard is outlined below:

  • For the squat clean thruster the athlete will start with the barbell on the ground.
  • The athlete then moves the barbell to the front-rack position, descends to the bottom-of-squat position with the crease of the hip below the knee, then elevates the object to a position directly overhead while standing to full vertical extension of the knees, hips, and elbows.
  • A jerk-type press (dropping under the object during the elevation phase) is not allowed.

Test 2 Scoring

This test is scored in 2 parts.

  • Part A: Heaviest Load
  • Part B: Technique Score on a 0-3 scale (Tiebreak: Heaviest Load)

Athletes start with a Technique Score of 3. The athletes’ Technical Official will deduct 1 point from the athletes’ Technique Score for each fault listed below that is committed by the athlete. The Technique Score is based off of the athletes’ technique on ONLY the lift that the athletes uses for their score in Part A:

  • 1 point is deducted if the athlete rounds their back and shows flexion of the spine throughout the first phase of their lift. This means a deduction is incurred if there is rounding of the back coming off the floor, during the catch of the clean, or coming out of the bottom of the squat.
  • 1 point is deducted if the athletes’ knees do not track in line over the toes for the duration of the lift. This deduction is incurred if the inside of the patella travels medially past the big toe (i.e. inside of the big toe).
  • 1 point is deducted if the athlete does not maintain a neutral spine during the overhead phase of the lift. This deduction is incurred if there is excessive arching (overextension) on the press or lockout phase of the lift.

Test 3 Demo Videos

Test 3 Flow

On the Start signal athletes will handstand walk 7.5 meters (25 feet) without coming down. Athlete will then turn around and handstand walk 7.5 meters (25 feet) back without coming down. If the athlete comes down before completing their walk, they must return to the start line for that handstand walk and start again. Athlete will then proceed to the pull up bar and perform 25 strict pull ups. The time cap for this test is 6 minutes. The athletes’ rest period will start at the conclusion of the 6 minute time cap. An athlete who finishes the test before the time cap will earn extra rest.

Test 3 Movement Standards:

For complete movement standards please see the entries for “Handstand Walk” and “Strict Pull-up” in the International Functional Fitness Federation’s Movement Standards Document. For convenience the following abbreviated standards are outlined below:

  • For the Handstand Walk the athlete must start with their hands behind the designated start line. They will then traverse the designated distance on their hands. Both hands must completely cross the finish line and make contact with the ground on the other side for the repetition to count.
  • For the Strict Pull-Up, the athlete must start hanging with elbows fully extended and pull themselves up until their chin breaks the horizontal plane of the top of the pull-up bar. No kip may be used and the athlete may not generate any momentum to assist the pull-up using the lower body.

Test 3 Scoring

This test is scored in 2 parts.

  • Part A: Total Time
  • Part B: Technique Score on a 0-6 scale (Tiebreak: Total Time)

Athletes start with a Technique Score of 6. The athletes’ Technical Official will deduct 1 point from the athletes’ Technique Score for each fault listed below that is committed by the athlete.:

  • 1 point is deducted if the athletes feet are apart on the handstand walks. This deduction is incurred if athletes’ feet are not physically in contact with each other at any point that is not the kick up or kick down portion of the handstand walk.
  • 1 point is deducted if the athlete does not maintain a straight or hollow body handstand position for the duration of both handstand walks. This deduction is incurred if there is excessive arching of the spine during either walk.
  • 1 point is deducted if the athlete has bent legs on their handstand walks. This deduction is incurred if the athlete bends their knees at any point that is not the initial kick up or kick down phase of the handstand walk.
  • 1 point is deducted if the athletes’ feet come apart in the pullup. This deduction is incurred if athletes’ feet are not physically in contact with each other from the time the athlete starts the pulling motion until the finishing position with the chin over the bar. The athlete may separate their feet while mounting or dismounting the bar and between reps.
  • 1 point is deducted if the athlete performs a leg kick of any kind during the pullup. This deduction is incurred if the athlete performs anything that resembles a kicking motion during the pullup.
  • 1 point is deducted if the athlete performs a “chin reach” on the pullup. This deduction is incurred if the athlete tries to move just their chin, independent of the rest of their body, up and towards the bar in order to achieve clearance of the bar and complete the range of motion.

Test 4 Demo Videos

Test 4 Flow

On the start signal the athlete will perform 4 rope climbs to a height of 4.5 meters (15 feet). After the final rope climb athlete will then mount their Assault Bike and complete 45 calories (males) or 35 calories (females). After completing their calories, the athlete will move to the dumbbell where they will complete 30 alternating hang snatches with their dumbbell. The athlete will then move back through the movements in reverse order, first heading to their bike for 45 or 35 more calories and finishing with 4 mores rope climbs. There is an 8 minute time cap on this test.

Dumbbells

  • 13-14 age group: 15/12.5 kg (35/25 lbs)
  • 15-16 age group: 20/15 kg (45/35 lbs)
  • 17-18 age group: 25/20 kg (55/45 lbs)

Test 4 Movement Standards

For complete movement standards please see the entries for “Rope Climb” “Bicycling” and “Ground to Overhead Hang Snatch Variations” in the International Functional Fitness Federation’s Movement Standards Document. For convenience the following abbreviated standards are outlined below:

  • For the Rope Climb, the athlete may jump to begin ascent, using hands, arms and legs in any fashion to climb the rope. Athletes must touch the target at the designated height before descending the rope in a controlled manner. The repetition is counted when both the athlete’s feet are back on the ground after the descent.
  • For Bicycling, the athlete must complete the designated number of calories without assistance. Athlete must stay on the bike until all repetitions are completed.
  • For the Hang Dumbbell Snatch, any time the athlete is picking up the dumbbell from the floor they must achieve a full vertical alignment of the shoulder, hips, and knees with the dumbbell in the hang position before beginning any repetitions. The athlete must move the dumbbell overhead in one continuous motion to achieve an overhead lockout at the top of the repetition. The athlete must switch hands on each repetition.

Test 4 Special Regulations

  • Athletes may use either an Assault Bike or a Rogue Echo Bike for this workout. If an athlete does not have access to either of these brands of bike the athlete may submit a request for use of a particular brand of bike to the iF3 for approval. The iF3 cannot guarantee the timeline for receiving approval for use of a different brand of bike. Therefore, all requests should be submitted as early as possible. If a particular brand is approved after a request has been made by an athlete, that fact it will be made public.
  • Athletes may not use the non-working arm for assistance on the dumbbell snatch. The nonworking arm cannot touch the athlete’s body during the ascent phase of the lift. The nonworking arm can be used on the transition and during the descent phase of any repetition.

Test 4 Scoring

This test is scored in 2 parts.

  • Part A: Total Time
  • Part B: Technique Score on a 0-3 scale (Tiebreak: Total Time)

Athletes start with a Technique Score of 3. The athletes’ Technical Official will deduct 1 point from the athletes’ Technique Score for each fault listed below that is committed by the athlete.:

  • 1 point is deducted if the athlete stalls or pauses during the ascent of the rope climb. This deduction is incurred if the athlete stops at any point during the ascent phase of the rope climb. A pause to perform the target touch at the top of the climb is allowed.
  • 1 point is deducted if the athlete does not control the descent of their rope climb. This deduction is incurred if the athlete descends the rope in a manner that would be considered unsafe or it appears that the athlete does not have full control of their descent speed.
  • 1 point is deducted if the athlete does not maintain a neutral spine during the overhead phase of the dumbbell snatch. This deduction is incurred if there is excessive arching (overextension) when the dumbbell is overhead.

Qualifier Masters

The 2020 Masters World Cup Qualifier consists of 6 tests. Athletes can perform tests in any order they want and redo them as many times as needed.

5 rounds of 4 min work – 1 min rest

30-44
• 300/270m row
• 25 burpees over rower
• 300/270m row
• Max double unders in time remaining

45 – 54
• 280/250m row
• 20 burpees over rower
• 280/250m row
• Max double unders in time remaining

55+
• 260/230m row
• 20 burpees over rower (55+ may step)
• 260/230m row
• Max double unders in time remaining

Test 1 Video Demos

Test 1 Flow

Athlete will start seated on their rower. On the start signal, athlete will row the designated number of meters. After they complete 250 meters they will dismount the rower, and begin their burpees over the row. The athlete will move back to the rower for a second row after they complete their required number of burpees. After the completion of the second row, the athlete will pick up their jump rope and perform as many double unders as possible until their 4 minute clock expires. At the 4 minute mark, the athlete will rest exactly 1 minute before starting round 2. The athlete will repeat this sequence for a total of 5 rounds. The athlete’s score will be the total number of double unders completed across all 5 rounds.

Test 1 Movement Standards

For complete movement standards please see the entries titled “Rowing,” “Lateral Onto/Over Object Burpee” and “Jump Rope – Double Under”  in the International Functional Fitness Federation’s Movement Standards Document, which requires athlete to row the specified distance without assistance of others and remain seated while rowing and until the specified distance has been reached.

For the Burpee, the athlete must descend to a prone position and make chest contact with the ground at the bottom of the repetition. The jump over the rower must be initiated by both feet simultaneously.

For Double Unders, the rope must pass under the athletes’ feet twice for every one jump. 

Test 1 Special Regulations

  • Athletes must use a Concept2 Rowing Machine for this test.
  • Athletes may not leave the rower until the requisite meters have been reached. This means you must seated on the rower until the work has been completed.
  • Athletes in the 55-59, 60-64, and 65+ age group may step over the rower instead of jumping over on burpees.
  • During the burpee, contact with the rower by the feet on the jump over is ok and will not result in a no rep.
  • The rope must spin forward on double unders. 

Test 1 Scoring

Score is total number of double unders completed across all five rounds.

This test runs on a 16 minute clock.

From 0:00-8:00:

  • Set a 1 rep max power clean

From 8:00-16:00:

  • Set a 1 rep max STRICT press

Test 2 Demo Videos

Test 2 Flow

On the start signal, the athlete will have 8 minutes to set a one rep max power clean from the floor. The athlete may make as many attempts as they would like and increase or decrease load in whatever amounts they would like. At the 8 minute mark, the athlete will transition to a rack and have 8 minutes to establish a one rep max strict press from the rack. Both bars may start loaded. The athletes’ scores will be the sum of the heaviest weight lifted on both lifts IN KILOGRAMS.

Test 2 Movement Standards

For complete movement standards please see “Ground to Shoulder – Power Clean” and “Shoulder to Overhead – Strict Press” in the International Functional Fitness Federation’s Movement Standards Document. For convenience the following abbreviated standard is outlined below:

  • For the power clean the athlete must move the bar from the ground to the shoulder in one motion without descending below parallel in the catch. The athlete must achieve fully extended hips and knees with elbows in front of the bar to complete the repetition.
  • For the Strict Press, the athlete will move the bar from the shoulder to overhead without any movement or assistance from the lower body. There must be static control of the barbell in the front rack before starting the repetition. The athlete must achieve full vertical alignment of the elbows, shoulders, hips, knees and ankles with the bar overhead at the top of the repetition.

 Test 2 Special Regulations

  • The Strict Press must be taken from a rack.
  • If an athlete completes their lifts using pound plates, the athlete must convert their score to kilograms when they enter the score online.
  • Both bars may start loaded.

Test 2 scoring

Score is the sum of total weight lifted for both lifts in kilograms.

For Time:

  • Accumulate 1:00 L-Hang on Pull-up Bar*
  • 30 Alternating Pistols to Bench/Box
  • Accumulate :45 L-Sit on Parallettes*
  • 30 Alternating Pistols
  • Accumulate :30 L-Sit on Parallettes*

*Minimum :05 hold length per set

Time Cap: 9 minutes

Test 3 Demo Video

Test 3 Scaling

30-44

  • Parallette height 35 cm (14”)
  • Single leg squat 35 cm (14”) box/weight plate stack for first 30 reps
  • :45 L-Sit Plate Height 15 cm (6″)
  • :30 L-Sit Plate Height 23 cm (9″)

45-54

  • Parallette height 35 cm (14”)
  • Single leg squat to 45 cm (18”) box/weight plate stack for first 30 reps
  • :45 L-Sit Plate Height 15 cm (6″)
  • :30 L-Sit Plate Height 23 cm (9″)

55+

  • Parallette height 35 cm (14”)
  • Single leg squat to 50 cm (20”) box/weight plate stack for first 30 reps
  • :45 L-Sit Plate Height 8 cm (3″)
  • :30 L-Sit Plate Height 15 cm (6″)

Test 3 Flow

On the start signal the athlete will jump up to the pull-up bar and accumulate 1 min in an L-Hang. The athlete may break this one minute up into whatever increments desired. However, no single hold can be shorter than :05, unless it is the final set and less than :05 remain to finish the time. After accumulating 1 minute, the athlete will perform 30 alternating single leg squats to a bench or box at their assigned height. After the single leg squats, the athlete will move to their parallettes, and accumulate a :45 second L-Sit at their first assigned height. Again this may be accumulated in whatever increments desired as long as they are a minimum of :05 long. After the first L-Sit, the athlete will perform 30 alternating pistols. This set of pistols is NOT performed to a box. After the pistols, the athlete will finish the test with a final :30 L-Sit on the parallettes at their second assigned height. There is a 9 minute time cap on this test.

Test 3 Movement Standards

For complete movement standards please see the entries for “L-Hang” “Pistol” and “L-Sit” in the International Functional Fitness Federation’s Movement Standards Document. For convenience the following abbreviated standards are outlined below:

  • For the L-Hang, the athlete must hang from a pull-up bar with the hips bent in an L-Shape. The heels must remain higher than the base of the glutes for the hold to count. The knees cannot be higher than the feet.
  • For the Pistols, the athlete must keep one foot elevated off the ground and in front of the athlete as they perform a one legged squat. For the regular pistol, the crease of the hip of the supporting leg must descend past the knee at the lowest point of the squat. For pistols to a box, the glutes must touch the target at the bottom of the repetition. At the top of the rep the athlete must come to full extension of the hips and knees on both feet before starting the next repetition.
  • For the L-Sit, The athlete will achieve a support position on hands and arms while elevating the legs to a straight position at a 90 degree angle from the body. The legs must remain above a designated target throughout the hold. If the feet or legs touch the target ( too low), time accumulation will pause. The elbows may not be used as a brace against any surface to assist in support,though they do not have to be locked out.

Test 3 Measuring the Distance From Your Plates to Your Parallettes for the L-Sit

To set up for your L-Sit, a stack of plates must be placed out in front of your parallettes to act as a target for your legs. The height of the plates is standardized for each division. However, the distance from your plates to your parallettes must be measured based on your leg length. In order to measure the distance from your parallettes to your plates properly, start with your hands on your parallettes with your hips in line with your hands. Then place your feet on your plates in front of you with your knees fully extended. Adjust the plate distance as needed until your heels are sitting in the center hold of your plates when your knees are at full extension.

Test 3 Special Regulations

  • For any of the holds (L-Sit or L-Hang) the minimum hold length is 5 seconds. A hold shorter than 5 seconds will not count unless it is the final hold to complete the required total time and a total of less than 5 seconds remain.
  • For the L-Hang the athletes’ heels must remain higher than the base of the glutes for the hold to count, and the knees cannot be higher than the feet.
  • The first round of pistols is to an elevated target as specified for your division. The second round of pistols is performed to full depth.
  • For the L-Sit, a stack of weight plates or boxes may be substituted for parallettes as long as the height is 14” tall.
  • For the L-Sit, the athletes’ feet must remain above the stack of weight plates during the hold. This means the feet must be higher than the height of the plates as well as physically over top of the plates. If the feet are higher than the height of the plates but the feet are behind (not directly over) the plates, time accumulation will stop.

Test 3 scoring

Score is the time after all repetitions and accumulations are completed. If the athlete does not complete the workout within timecap (9 minutes), score is the total number of completed reps, where 1 second L-hang/L-sit counts as one rep (max total reps = 195).

For Time:

  • 5 Hand Release Push Ups
  • 10 Pull Ups
  • 15 Air Squats
  • 10 Hand Release Push Ups
  • 20 Pull Ups
  • 30 Air Squats
  • 15 Hand Release Push Ups
  • 30 Pull Ups
  • 45 Air Squats
  • 20 Hand Release Push Ups
  • 40 Pull Ups
  • 60 Air Squats
  • 25 Hand Release Push Ups
  • 50 Pull Ups
  • 75 Air Squats
Time Cap: 12 Minutes

Test 4 Demo Video

Test 4 Flow

On the Start signal athletes will perform 5 hand release push-ups, 10 pull-ups, and 15 air squats. Athlete will then return to the hand release push-ups and complete another round of 10 hand release push-ups, 20 pull-ups, and 30 air squats. Athletes will continue in this pattern completing increasing numbers of hand release push ups, pull ups, and air squats until the round of 75 air squats is completed or the 12 minute time cap expires.

Test 4 Movement Standards

For complete movement standards please see the entries for “Hand Release Push Up” and “Pull-up”  and “Squat” in the International Functional Fitness Federation’s Movement Standards Document. For convenience the following abbreviated standards are outlined below:

  • For the Hand Release Push Ups, there must be linear alignment of the shoulders, hips and ankles throughout the movement, full extension arms at the top of each repetition, and chest contact at the bottom of each repetition. The athlete’s hands must briefly come off the ground at the bottom of the repetition.
  • For the Pull-Up, the athlete must start hanging with elbows fully extended and pull themselves up until their chin breaks the horizontal plane of the top of the pull-up bar. Any type of kip may be used.
  • For the Squat, there must be full extension of the lower body (knees and hips) to start and finish each repetition. The hip crease must be below the plane of the top of the knees at the lowest point of the repetition before returning to full extension of the lower body.

Test 4 Scoring

Score is the time after all repetitions are completed. If the athlete does not complete the workout within time cap (12 minutes), score is the total number of completed reps (max total reps = 450).

For Time:

3 rounds of:

  • 1 Round of DT (12 Deadlifts, 9 Hang Power Clean, 6 Shoulder to Overhead)
  • 30 Wall Balls

Immediately into

3 rounds of:

  • 30 Alternating DB Snatch
  • 15 Toes to Bar
Time Cap: 15 Minutes

Test 5 Demo Video

Test 5 Scaling By Age Group

30-44

  • DT @ 60/40 kg (135/90 lbs)
  • Wall ball 9/6kg (20/14 lbs) and 3/2.75 meters (10/9 ft)
  • DB snatch @ 22.5/15 kg (50/35 lbs)

45-54

  • DT @ 50/35 kg (110/80 lbs)
  • Wall ball 9/6kg (20/14 lbs) and 3/2.75 meters (10/9 ft)
  • DB snatch @ 22.5/15 kg (50/35 lbs)

55+

  • DT @ 40/30 kg (90/65 lbs)
  • Wall Ball 6/4kg (12/8 lbs) at 3/2.75 meters (10/9 ft)
  • DB Snatch @ 15/10 kg (35/25 lbs)

Test 5 Flow

On the start signal the athlete will pick up their barbell and perform 1 round of DT. DT is 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder to Overhead. The athlete will then perform 30 wall balls. The athlete will repeat this cycle for two more rounds. After the third set of 30 wall balls, the athlete will move on to 3 rounds of 30 alternating Dumbbell Snatch and 15 Toes to Bar. Time is called after the last rep of toes to bar in the third round. There is a 15 minute time cap on this test.

Test 5 Movement Standards

For complete movement standards please see the entries for “Conventional Deadlift” “Hang Power Clean” “Shoulder to Overhead,” “Wall Ball Shot” “Ground to Overhead Other Objects” and “Toes to Bar” in the International Functional Fitness Federation’s Movement Standards Document. For convenience the following abbreviated standards are outlined below:

  • 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 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. A strict press, push press, push jerk, or split jerk are all acceptable variations of the Shoulder to Overhead movement. 
  • 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 Wall Ball Shot 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.
  • 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 must touch the bar simultaneously within the width of the hands at the top of each 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. 
  • 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 then 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. 

Test 5 Scoring

Score is the time after all repetitions are completed. If the athlete does not complete the workout within time cap (15 minutes), score is the total number of completed reps (max total reps = 306).

For time

  • 15 snatch
  • 15 clean and jerk
  • 15 bar facing burpees
Time Cap: 3 Minutes

Test 6 Scaling By Age Group

30-44

  • 50/35 kg (110/80 lbs)

45-54 

  • 40/30 kg (90/65 lbs)

55+ 

  • 30/20*kg (65/45 lbs)
  • 10 Bar Facing Burpees

*For females, these can be performed from the hang BELOW the knees. Second bar is then to be set up to jump properly at regular plate height.

Test 6 Video Demo

Test 6 Flow

On the start signal the athlete will pick up their barbell and perform 15 snatches anyhow into 15 clean and jerks anyhow followed by the appropriate number of bar facing burpees for their division. There is a 3 minute time cap on this workout.

Test 6 Movement Standards

For complete movement standards please see the entries for “Ground to Overhead (Snatch Variations)” “Ground to Shoulder + Shoulder to Overhead” and “Target Facing Burpees” in the International Functional Fitness Federation’s Movement Standards Document. For convenience the following abbreviated standards are outlined below:

  • For the Snatch, any kind of snatch is acceptable for this test except for variations coming from the hang. The barbell must go from the ground to overhead in one motion without stopping at the shoulders. Full lockout and extension of the elbows, hips, and knees must occur at the top of the repetition.
  • For the Clean and Jerk, any combination of a ground to shoulder movement (except hang clean variations) plus any shoulder to overhead movement is acceptable. The object must come from the ground, stop at the shoulders, and then continue overhead, finishing with the barbell overhead with locked out elbows, hips, and knees.
  • For the Target Facing Burpee, the athlete will be facing perpendicular to the barbell. They must make chest contact with the floor at the bottom of the repetition and initiate the jump over the barbell with two feet at the same time. 

Test 6 Special Regulations

  • Any Snatch variation and any Clean and Jerk variation may be used in this workout EXCEPT for variations coming from the hang.
  • On the Clean and Jerk, athletes can do their clean directly into their shoulder to overhead without achieving a final lockout on the clean movement. However, the shoulder to overhead must achieve the required lockout. 

Test 6 Scoring

Score is the time after all repetitions are completed. If the athlete does not complete the workout within timecap (3 minutes), score is the total number of completed reps (max total reps = 45).

Details

Start:
July 26
End:
November 22

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