The following is our 2017 World Championship Tests to crown the top international individuals and teams in the sport of Functional Fitness.

All International Functional Fitness Federation competitions use the movement standards listed in the Movement Standards Document for that season.

Please do not submit questions on the Tests until you have completely read all Test Descriptions and movement standards carefully.

Individuals

Test 1 Aerobic Capacity

For Time:

  • Row 250 meters
  • Rest 30 seconds
  • Row 500 meters
  • Rest 30 seconds
  • Row 750 meters
  • Rest 30 seconds
  • Row 1000 meters

Movement Standards

Refer to the Movement Standards for “Rowing” in the iF3 Movement Standards Document.

Test Flow

Athletes will begin seated on their rower. At the go signal, athletes will row 250 meters. Once 250 meters is completed the athlete will rest for 30 seconds. The handle of the rower must be in the catch during the rest. The athlete cannot pick up the handle again until the 30 second rest period has concluded. At the conclusion of the 30 seconds rest the athlete will row 500 meters. After 500 meters the athlete will again rest. The athlete will repeat this pattern for 750 meters and 1000 meters. The athlete’s time will be the total time, including the rest periods, to complete all 2500m.

Test 2 Strength

In 6 minutes find a max load for the following complex:

  • 8 unbroken Squat Cleans

Movement Standards

Refer to the Movement Standards for “Ground-to-Shoulder “plus the additional requirements for “Clean (Squat Clean)” in the iF3 Movement Standards Document

Special Regulations

  • Unbroken in this context means that once the set begins athletes may not drop the barbell nor may the barbell rest on the ground for longer than what would be considered a “touch-and-go” tap
  • Athletes may rest during the set in the front rack position, in the hang position or with the barbell trapped in the crease of the hips
    • The athlete may not move the bar out of the frontal plane of the body in order to rest. (i.e. the athlete may not place the barbell in the back rack position)
    • The athlete may not use any other resting positions, which in the opinion of the head judge, thwart the unbroken intent of the complex (i.e. resting the bar on the shoes or on an object to avoid resting on the ground)
    • The athlete may not rest in the overhead position
  • In the event of a failed repetition not involving a dropped barbell or violation of the rules regarding rest during the Test, an athlete may continue with the complex to complete the required number of successful repetitions
  • A Hang Clean is NOT allowed in this complex
  • A Continental Clean, “Double Clean”, or “Dirty Clean” whereby the barbell is rested at an intermediate point on the chest before it is moved to its final position on the shoulders will not be allowed in this complex

Test Flow

At the go signal athletes will have 6 minutes to find their max for the complex of 8 unbroken Squat Cleans. Bars will start empty. Athletes may take an unlimited number of attempts and may increase or decrease weight in whatever intervals they desire. Clips must be on the bar before lifting. Athletes must confirm with their judge what weight is being attempted before the attempt; this is the athletes’ responsibility. Athletes will be briefed on the available plates at each station during the athlete briefing. Athletes who believe they may exceed the load available at their station must request extra plates before the start of the event.

Test 3 Bodyweight Endurance

For Time:

  • Run 400 meters
  • Handstand Walk 30 meters
  • Run 400 meters
  • Handstand Walk 60 meters
  • Run 400 meters
  • Handstand Walk 90 meters
  • Run 400 meters

Time Cap: 12 minutes

Movement Standards

Refer to the Movements Standards for “Running” and “Handstand Walk” in the iF3 Movement Standards Document

Special Regulations

  • Please Note the 400 meter runs will be performed on a TrueForm Runner. The required transition style off the TrueForm and into the Handstand Walk will be discussed on site. However, athletes will not be allowed to exit the TrueForm by sliding/crawling through the front of the machine
  • The athletes will have a space of 15 meters in which to Handstand Walk before they will have to turn around. Athletes may stay on their hands as they turn around if they wish
  • Athletes are required to perform their Handstand Walk in unbroken segments of a minimum of 7.5 meters

Test Flow

At the go signal athletes will step onto their TrueForm Runners and begin their first 400 meter run. When 400 meters is reached the athlete will exit the TrueForm from behind. The athlete will then proceed to their Handstand Walk lane where they will Handstand-walk 30 meters in increments of no less than 7.5 meters. Athletes will then return to their TrueForms for their second 400 meter run. The TrueForm must be reset to zero before the athlete can begin their second run. The athlete will then return to their Handstand Walk station for 60 meters of Handstand Walking. The athlete will repeat this pattern for another 400 meter run, 90 meters of Handstand Walking, and a final 400 meter run. At the conclusion of the final 400 meter run, the athlete must dismount the TrueForm and cross the finish line to stop the time.

Test 4 Bodyweight Skill

For Time:

  • 14-12-10-8-6-4-2 Alternating Pistols

After each set men will perform 3 Strict Ring Muscle-ups and women will perform 2 Strict Ring Muscle-ups

Time Cap: 15 minutes

Movement Standards

Please refer to the movement standards for “Pistols” and “Strict Ring Muscle-up” in the iF3 Movement Standards Document

Special Regulations

  • Alternation of legs is required on the Pistols

Test Flow

At the go signal, athletes will run to their Pistol station and perform 14 alternating Pistols. They will then move to their ring station and perform 3 strict ring muscle ups for males or 2 strict ring muscle ups for females. They will then return to their Pistol station to perform 12 Pistols and back to their ring station for 3 or 2 more Strict Ring Muscle-ups. They will repeat this pattern until the final round of 2 Pistols and 3 or 2 Strict Ring Muscle-ups is complete. After the completion of the final Strict Ring Muscle-up, the athletes will run to cross the finish line, which will stop the time.

Test 5 Mixed Modal

For Time:

  • 150 Double unders
  • 10 Shoulder-to-Overhead 100/70kg
  • 30 Toes-to-Bar
  • 10 Shoulder-to-Overhead 100/70 kg
  • 150 Double unders

Time Cap: 10 minutes

Movement Standards

Please Refer to the Movement Standards for “Jump Rope Double-under”, “Shoulder-to-Overhead” “and “Toes-to-Bar” in the iF3 Movement Standards Document

Special Regulations

  • Any Variation of the Shoulder-to-Overhead is Acceptable including a Strict Press, Push Press, Push Jerk, Split Jerk, or Squat Jerk
  • The rope must spin forward on Double-unders

Test Flow

On the go signal, athletes will move forward to their jump rope station and begin 150 Double unders. After completing 150 repetitions the athletes will move to the barbell and complete 10 Shoulder-to-Overhead. The athlete will then move to the pull up bar and complete 30 Toes-to-Bar. The athlete will then return to the barbell for 10 more Shoulder-to-Overhead and finally back to the rope for 150 more Double unders. After the completion of the last Double-under repetition, athletes will run across the finish line to stop the time.

Test 6 Power

For Time:

  • 15 Thrusters 50/35kg
  • 18 Chest to Bar Pull-ups
  • 21 Calories on the bike

Time Cap: 3 minutes

Movement Standards

Please refer to the movement standards for “Thruster,” “Chest to Bar Pull-up,” and “Bicycling” in the iF3 Movement Standards Document

Test Flow

At the go signal, athletes will run to their barbell and perform 15 Thrusters. After the 15th repetition, athletes will set their bar down and proceed to the Pull-up rig to perform 18 Chest to Bar Pull-ups. After the last Pull-up, athletes will run to their bike and perform 21 Calories on the bike. When the athlete reaches 21 Calories on the bike, they must dismount the bike and cross the finish line to stop the time.

 

Teams

Test 1 Aerobic Capacity

For Time:

  • 5 x 500 meter run

Time Cap: 13 minutes

Movement Standards

Please refer to the Movement Standards for “Running” in the iF3 Movement Standards Document

Special Regulations

  • Running will be performed on a TrueForm Runner
  • Each athlete will perform 1 x 500 meter with one athlete required to perform a second run
  • The athlete performing two runs may not stay on the treadmill for two consecutive runs without transitioning. He or She must take the required transition if choosing to run twice in a row.
  • After one athlete has completed their run the next athlete may not proceed to enter the TrueForm until the first athlete has crossed over into the team holding area. Please see Test Flow below for specific transition instructions.

Test Flow

On the call of go, athlete 1 will enter the TrueForm and run 500 meters. After he or she has finished running his or her 500 meters he or she will dismount the TrueForm and return to the athlete holding area where athlete number 2 will be waiting in a prone position on the ground. When athlete 1 crosses into the holding area this will release athlete number 2 to stand up and run to enter the TrueForm and begin running. Athletes will repeat this pattern until 5 segments of a 500 meter run have been completed. One athlete will run twice. The monitor of the treadmill will be reset after each run. When the final athlete finishes their 500 meters they will return to the athlete holding area which will stop the time.

 

Test 2 Strength

10 minutes for all athletes on the team to find their 3 rep max Thruster

Movement Standards

Please refer to the movement standards for “Thruster” in the iF3 movement standards document

Special Regulations

  • There will be one bar for the entire team. It will be a 15kg barbell.
  • Once an attempt has been made at a specific weight, the barbell may not decrease from that weight for the remainder of the 10 minutes. An attempt will be defined as having occurred once the barbell reaches the shoulders.
  • The score for this event is each person’s heaviest weight added together for one total weight for the team.
  • The barbell will start on the ground. Racks will not be available.
  • Teammates must be outside of the designated lifting area when the lifting athlete is going and may not assist each other getting a barbell to the shoulders.
  • In the event of a failed repetition not involving a dropped barbell an athlete may continue with the complex to complete the required number of successful repetitions.
  • The bar cannot hit the ground once the complex is started

Test Flow

On the go signal, athletes will start with an unloaded barbell. All athletes may assist with the loading of the bar but may not assist each other bringing the barbell to the shoulder. Athletes may make unlimited attempts in any order. However, the bar may not decrease in weight once a weight has been attempted. It may only increase in weight over the course of the 10 minutes. Clips must be on the bar before lifting. Athletes must confirm with their judge what weight is being attempted before the attempt; this is the athletes’ responsibility. Plates available at each station will be briefed during the athlete briefing.

Test 3 Bodyweight Capacity

For Time:

  • 112 Ring Muscle-ups

Time Cap: 15 minutes

Movement Standards

Please see the movement standards for “Ring Muscle Up” in the IF3 Movement Standards Document

Special Regulations

  • Muscle-ups must be performed in sets of 7
  • Each athlete on the team must perform 4 sets of 7 repetitions
  • Sets do not have to be unbroken but athletes may not switch out until 7 repetitions have been completed
  • The team must stay in the same order for the entire event
  • If an athlete cannot complete their set of 7 repetitions at any point in the Test, they may choose to forfeit the repetitions they have completed in that set and resume their place at the end of the order. If an athlete chooses this option they will not receive credit for any muscle ups completed in a forfeited set.

Test Flow

At the go signal, athlete one will approach the rings and perform 7 ring muscle ups, they will return to the athlete holding area and tag hands with the next teammate to go. The next teammate to go will approach their rings and perform 7 ring muscle ups. Athletes will repeat this pattern until all 4 athletes have performed 4 sets of 7 repetitions of the ring muscle up. After the last athlete finishes his or her final set of muscle ups he or she will cross into the athlete holding area to stop the time.

Test 4 Team Strategy

For Time:

  • Row 500m
  • 8 Rope Climbs (7 meters)
  • 30 Burpee Box jump over (24”)
  • 30 alternating Dumbbell Snatch (30kg)
  • 200 Double unders
  • 30 Deadlifts (100 kg)
  • 10 Shoulder-to-Overhead (100 kg)
  • Row 500 meters

Time Cap: 14 minutes

Movement Standards

Please see the movement standards for “Rowing,” “Rope Climb,” “Lateral Onto/Over-Object Burpee,” “Ground to Overhead Other Objects,” “Jump Rope Double Unders,” “Deadlift,” and “Shoulder to Overhead” in the IF3 Movement Standards Document

Special Regulations

  • Each team member will perform precisely 2 of the 8 exercise in the Test
  • Teams may choose any member for any single exercise
  • The team member who begins an exercise must complete all repetitions of that exercise on his or her own and may not receive assistance from another teammate
  • An athlete who perform two segments in a row does NOT have to return to the athlete holding area between segments
  • The Dumbbell Snatch must go from the ground to overhead in one fluid motion. The athlete must alternate arms on each repetition
  • Forfeiture Rule: If a team member begins an exercise and cannot complete all the repetitions, they will have an option to forfeit all their completed repetitions and swap out with another teammate who has not yet completed a total of 2 other exercises. The subbed in teammate will have to start that exercises’ repetition count over at zero. The rule that all athletes can only complete two exercises still stands. Therefore, if a forfeiture occurs athletes may need to adjust their order to comply with the 2 exercise per athlete rule

Test Flow

On the go signal, the first athlete will proceed to the rower and begin rowing 500 meters, at the conclusion of 500 meters the athlete will dismount and return to the athlete holding area which will release athlete 2 to begin their Rope Climbs. After the completion of 8 Rope Climbs, athlete 2 will return to the athlete holding area which will release the next athlete to being their Burpee Box jump overs. Athletes will continue in this pattern until all repetitions are completed. Time will stop when the final athlete dismounts the rower and crosses into the athlete holding area.

Test 5 Mixed Relay 1

For Time:

  • 30 Handstand Pushups
  • 30 Ground-to-Shoulder (42/30kg)

Time Cap: 7 mins

Movement Standards

Please refer to the movement standards for “Handstand Pushups” and “Ground to Shoulder” in the iF3 movement standards document

Special Regulations

  • Any style of clean is acceptable for the ground to shoulder including a Power Clean, Squat Clean, or Split Clean
  • Each athlete will complete the entire sequence by themselves

Test Flow

At the go signal, Athlete one will perform 30 Handstand Pushups and 30 Cleans. When athlete one completes their final Clean, he or she will return to the athlete holding area which will release athlete 2 to complete the same sequence. Athletes will continue in this pattern with athletes 3 and 4. After athlete 4 completes his or her final repetitions, he or she will return to the athlete holding area which will stop the time for this Test. An ongoing clock will continue to run. Athletes will remain in the athlete holding area until the 7 min mark at which point a 2 min transition will occur before Test 6 begins.

Test 6 Mixed Relay 2

For Time:

  • 30 Chest-to-Bar Pull-ups
  • 30 Thrusters (42/30kg)

Time Cap: 7 mins

Movement Standards

Please refer to the movement standards for “Chest to bar Pull ups” and “Thruster” in the iF3 Movement Standards document

Special Regulations

  • This Test will begin at the 9 minute mark on the running clock which began at the start of Test 5
  • Each athlete will perform the entire sequence by themselves
  • Athletes do not have to go in the same order that they went in Test 5

Test Flow

At the 9 minute mark, the first athlete will complete 30 Chest-to-Bar Pull-ups and 30 Thrusters before returning to the athlete holding area, which will release athlete 2. Athletes 2, 3, and 4 will continue in this pattern until all athletes have completed the sequence. Once the last athlete completes their last repetition they will return to the athlete holding area which will stop the time. The score for Test 6 will be the total time from the start of Test 5 to the end of Test 6.