Competitive Programming in International Functional Fitness Competitions follows the following methodology

  • The tests are known in characteristics (i.e the categories or capacities being tested stay constant) but are unknown in demand (i.e. the actual movements, repetitions, loads, time domains, etc. being tested  change at each competition).
  • The tests are created with the intention of showcasing various aspects of fitness and allowing athletes to perform to their max potential in these various aspects.
  • The tests are initially created by the Programming Committee for each competition.
  • All tests themselves are then performed and tested for safety, reliability, and response elicited well in advance of the competition date.
  • The final testing protocol for the competition is sent to the Board of Directors for final approval.

Individual Medley

The Individual Medley is a 2 day individual functional fitness competitive format. At the International level this format contains six (6) tests of fitness across a standardized set of categories. The capacities tested in the Individual Medley are Aerobic Capacity, Strength, Bodyweight Endurance, Bodyweight Skill, Mixed Modal, and Power. A brief description of each category can be found below.

Aerobic Capacity

This test contains repeatable cyclical work. It tests the athlete’s ability to pace, perform work, and recover quickly. Athletes train for this test by improving their movement efficiency and economy.


This test contains strength work with a barbell. It tests the athlete’s timing, coordination, and athleticism while working under a heavy load. Athletes train for this test by improving their baseline strength and improving their movement technique.

Bodyweight Endurance

This test contains bodyweight movements paired with cyclical movements. It tests relative muscle endurance. Athletes train for this test by improving their personal body awareness and output.

Bodyweight Skill

This test contains advanced gymnastics skill work. It tests the athlete’s pacing ability, range of motion, skill, and core control. Athletes train for this test by putting time into developing and learning advanced bodyweight skills.

Mixed Modal

This tests contains a variety of tasks and challenges. It tests the athlete’s ability to transition between movements, perform movement variations, control pacing, and handle load variations. Athletes train for this test by knowing their own physical capacities and learning how best to deal with a large volume of varied work.


This test contains a high demand of work to be performed for a short time frame. It tests the athlete’s ability to execute movements quickly with a proper strategy in order to display speed and pure power. Athletes train for this test by turning strength into power production as well as refining their ability to perform one final task of 1-2 minutes of real work after 5 previous competitive events.