This page is only for information about the Tests which will be used for the 2018 International Functional Fitness World Championships for scheduling and other information please visit 2018worlds.com

Individual Tests

Test 1 Aerobic Capacity

For Time:

5000 meter Run

1000 meter Row

2000 meter Ski Erg

2000 meter TrueForm Run

1000 meter Row

5000 meter Assault Bike

Time Cap: 75 mins.

Test 1 Flow

On the start signal athletes will run 5000 meters on a track. Upon the completion of 5000 meters, athletes will proceed to the rower and row 1000 meters. Upon completion of the row, athletes will move to the Ski Erg and complete 2000 meters, followed by 2000 meters of running on the Trueform. They will then return to the rower and row another 1000 meters, followed by 5000 meters on the bike. After finishing 5000 meters on the bike, athletes must dismount and cross the finish line to stop the time.

Test 1 Movement Standards

For complete movement standards please see the entries titled “Running,” “Rowing,” “Ski Erg,” and “Bicycling” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-movement-standards// which requires the athlete to run, row, ski, or bike the specified distance without assistance of others or other equipment and without interfering with others..

Test 1 Special Regulations

  • Athletes may not touch the hand rails of the Trueform Runner except to gain balance if falling. If athletes attempt to continually grab the hand rails, they will be asked to dismount the apparatus by their Technical Official and resume when they are ready to not hold on to the hand rails.
  • Athletes may not leave the piece of equipment until the requisite meter count has been reached. This means you must stay seated on the rower, trueform, and bike and remain standing on the skierg platform.

Test 2 Strength

5 mins per lift (15 mins total) to establish a:

1 rep max Jerk

5 rep max Squat Snatch

10 rep max OHS

Athletes will have 5 minutes for each lift and can take a maximum of 4 attempts per lift. 

Athletes’ score will be the combined total of the heaviest Jerk, 5rm Snatch, and 10rm Overhead Squat completed.

Test 2 Flow

Athletes may preload their bar before the start signal. On the start signal, the athlete may begin their first attempt at the Jerk. Athletes will have 5 minutes to set a 1rm Jerk from the floor. Athletes may make a maximum of 4 attempts at the Jerk and may change the weight up or down as they see fit. Clips must be on the bar and any unused plates must be off the platform before beginning any attempt. Athletes will confirm with their Technical Official the weight they have on the bar when the attempt is made. At the 5 minute mark, the athlete may begin their attempts to set their 5 rep max squat snatch. The athlete again will have a maximum of 4 attempts. At the 10 minute mark, the athlete will then have the last 5 minutes to set their 10 rep max overhead squat in a maximum of 4 attempts.  Athletes must successfully complete the full lifting complex before the expiration of each 5 minute segment for the lift to count. The athletes’ score will be the sum total of their maxes in all 3 lifting complexes. Athletes must receive a score in ALL 3 lifts in order to receive a total score for the event. If an athlete fails to record at least one successful lift on any of the three movements their score for the entire test will be zero (0) and they will be ranked last on the event.

Test 2 Movement Standards

For complete movement standards please see “Shoulder to Overhead” “Snatch (Squat Snatch)” and “Overhead Squat” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Jerk or 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.

For the Squat Snatch the athlete bring the barbell from the floor in one smooth motion to catch the barbell overhead with elbows fully extended while achieving the bottom of a Squat.

For the Overhead Squat the athlete must hold the barbell overhead while descending to the bottom of the squat and back to full extension. The arms may bend during the squatting movement but the athlete may not use the head, any portion of the body other than the hands and arms or any other apparatus to support the weight at any time. Upon returning to the upright position, the arm(s) supporting the weight must be locked out to complete the repetition.

Test 2 Special Regulations

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
  • The bar will start on the floor. You will not have a rack.

Squat Snatch

  • For the Squat Snatch 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.
  • Each repetition of the squat snatch must be performed in one smooth motion. A deadlift + a hang squat snatch is not allowed.
  • The athlete MAY rest with the barbell in the Overhead 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 5 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.
  • If you get a “no rep” for failing to hit depth in the middle of your set or for failing to stand up a rep fully you may continue to perform Squat Snatches until you successfully complete 5. However, if a lift is failed completely and the bar comes to rest on the ground your set will end.
  • If an athlete finishes their snatch set right at or near the end of this 5 minute segment, they may wait with the bar overhead until the start of the next 5 minute segment and begin their overhead squat set. You may NOT start your set of overhead squats before the 10 min mark of this event.

Overhead Squat

  • If you get a “no rep” for depth or failing to extend all the way at the top of the repetition in the middle of your set you may continue to perform Overhead Squats until you successfully complete 10 as long as the bar remains overhead for the entire set.
  • If the bar leaves the overhead position, your set is terminated.
  • A squat snatch will NOT count as the first rep of the Overhead Squat. You must start from full hip and knee extension with the bar overhead before beginning your first squat.

Test 3 BodyWeight Endurance

For Time:

10 Rounds of:

10 Weighted Rope Double Unders 

3 Pull Ups

2 Chest to Bar Pullups

1 Bar Muscle Up

Immediately into 1 Round of:

100 Weighted Rope Double Unders 

21 Pull Ups

15 Chest to Bar Pullups

9 Bar Muscle Ups

Time Cap: 15 minutes

Test 3 Flow

On the Start signal athletes will pick up their ropes and perform 10 Weighted Rope Double Unders. They will then proceed to the rig and perform 3 Pull-ups, 2 Chest to Bar Pull-ups, and 1 Bar Muscle Up. They will then return to their rope and repeat this sequence for 9 additional rounds, advancing down the field of play as they do so. After completion of the 10th round, they will return to the rope for a final round of 100 Weighted Rope Double Unders, followed by  21 Pull-ups, 15 Chest to Bar Pull-ups, and 9 Bar Muscle-ups. Time will stop after the athlete crosses the finish line after the 9th Bar Muscle-up.

Test 3 Movement Standards:

For complete movement standards please see the entries for “Jump Rope – Double Under” and “Pull-Up” “Chest to Bar Pull-up” and “Bar Muscle Up” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-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 Pull-up, Chest to Bar Pull-ups, and Bar Muscle-Ups the athletes must start in a vertical hang on the bar. In the Pull-up the chin must clear the horizontal plane of the bar. In the Chest to Bar Pull-up the chest must make contact with the bar at the top of the repetition. For the Bar Muscle-up the athlete must finish in a locked out front support on top of the pull-up bar with arms fully extended.

Test 3 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.
  • The Ropes provided will be RXSmartGear Zeus Ropes. Rope Lengths available will 8′ 0″; 8′ 6″, and 9′ 0″.
  • An athlete may choose to perform Chest to Bar Pull-ups for the Pull-Up repetitions. For example, an athlete could perform 5 Chest to Bar Pullups and 1 Bar Muscle Up in round 1 and meet all the required standards.
  • An athlete may not perform regular Pull-ups and successfully meet the standard for Chest to Bar Pull-ups.

Test 4 Bodyweight Skill

For Time:

1 L-Hang Pull Up

20 meter Handstand walk

2 L-Hang Pull Up

20 meter Handstand walk with an object between the feet

 3 L-Hang Pull Up

20 meter Handstand walk around Pylons/Cones

4 L-Hang Pull Up

20 meter Handstand walk over obstacles

5 L-Hang Pull Up

Time Cap: 10 minutes

Test 4 Flow

On the start signal the athlete will perform 1 L Pull-up followed by a 20 meter handstand walk. The athlete will return to the bar and perform 2 L Pull-ups followed by a 20 meter handstand walk where they will hold an object between their feet. The athlete will then return to the bar perform 3 L Pull-Ups and another 20 meter handstand walk in which they navigate a pattern around a set of Pylons/Cones. This will be followed by 4 L Pull-ups and a final 20 meter handstand walk where they will navigate over a set of obstacles. The athlete will perform a final 5 L Pull-ups and run to the finish line where their time is stopped.

Test 4 Movement Standards

For complete movement standards please see the entries for “L-Hang Pull-Up” and “Handstand Walk” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Handstand Walk, athletes’ hands must start behind the line and both hands must cross the finishing line and make contact with the ground beyond for the walk distance to be considered complete.

For the L-Hang Pull-up, the athlete must achieve their starting L-position on the first repetition WITHOUT any upward momentum and with arms extended in the hand position. The knees must remain straight and the heels above the butt in the L-hang position for the duration of the repetition. Athletes may string together repetitions as long as they do not break the L-Hang position and achieve straight arms in the L-hang between repetitions.

Test 4 Special Regulations

  • Segmentation of the handstand walk will be discussed on site
  • The object being held in the feet will be similar to a “Yoga Block”
  • The hands must be completely behind the line (not touching it all) at the start of all handstand walks and completely beyond the line (not touching it at all) at the finish of all handstand walks.

Test 5. Mixed Modal

For Time:

12 Toes to Bar

6 Bar Facing Burpees 

12 Pistols

2 Power Cleans (80/55 kg)

2 Shoulder to Overhead (80/55 kg)

12 Toes to Bar

6 Bar Facing Burpees

12 Pistols

3 Power Cleans (80/55 kg)

3 Shoulder to Overhead (80/55 kg)

12 Toes to Bar

6 Bar Facing Burpees

12 Pistols

4 Power Cleans (80/55 kg)

4 Shoulder to Overhead (80/55 kg)

12 Toes to Bar

6 Bar Facing Burpees 

12 Pistols

5 Power Cleans (80/55 kg)

5 Shoulder to Overhead (80/55 kg)

12 Toes to Bar

6 Bar Facing Burpees

12 Pistols

6 Power Cleans (80/55 kg)

6 Shoulder to Overhead (80/55 kg)

Time Cap: 15 minutes

Test 5 Flow

At start signal the athlete will proceed to the rig for 12 Toes to Bar. They will then head to their barbell for 6 bar facing burpees and then to their designated space for 12 alternating pistols. They will then return to their barbell and perform 2 power cleans and 2 shoulder to overhead. They will repeat these sequence 5 more times, each time adding 1 additional power clean and 1 additional shoulder to overhead. On the final round, the athlete will be performing 6 power cleans and 6 shoulder to overhead. After finishing the final repetition, the athlete will run across the finish line to stop the time.

Test 5 Movement Standards

For complete movement standards please see the entries for “Target Facing Burpee” and “Toes to Bar” and “Shoulder to Overhead” and “Pistol” and “Power Clean”  in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-movement-standards/. The following abbreviated standards are included for convenience

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.

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 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.

For the Power Clean, the athlete must finish the movement with the hips and knees fully extended with the elbows in front of the bar while the bar is in the front rack.

For the Shoulder to Overhead, a strict press, push press, push jerk, or split jerk may all be used. The athlete must finish the movement with the bar locked out overhead and the elbows, hips and knees at full extension and the feet in line.

Test 5 Special Regulations

  • Athletes must alternate legs on each repetition on pistols
  • Athletes will be instructed on site about advancement of the barbell throughout this test.
  • Athletes do NOT have to show full extension between the final clean repetition and the first jerk repetition if performed in connection.

Test 6 Power

For Time:

50 meter Shuttle Run

10 Thruster (60/40 kg)

50 meter Shuttle Run

10 Power Snatch  (60/40 kg)

50 meter Shuttle Run

10 Power Clean and Jerk  (60/40 kg)

Time Cap: 4 mins

Test 6 Flow

At the start signal the athlete will perform a 50 meter shuttle run (4 laps of approximately 12.5 meters) followed by 10 thrusters. Athletes will perform another 50 meter shuttle run followed by 10 power snatch then a final shuttle run followed by 10 clean and jerks. Athletes will run across the finish line to stop their time.

Test 6 Movement Standards

For complete movement standards please see the entries for “Thruster” and “Power Snatch and “Power Clean” and “Shoulder to Overhead” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-movement-standards/.

Test 6 Special Regulations

  • Athletes do not have to show full extension at the end of the clean before beginning the jerk. Athletes must show full extension at the top of the jerk however.
  • On the shuttle run athletes must touch one foot completely over the line at the end of each lap of the shuttle run.
  • Athletes may perform a squat clean to start the first thruster repetition.

 

 

Team Tests

Test 1 Aerobic Capacity

For Time:

3000 meter Run

3000 meter Ski

3000 meter Row

3000 meter Assault Bike

Each Member of the Team will be responsible for performing an entire 3000 meters on a single element. No team member may perform more than one element. Team members must tag off when switching. 

Example: 

Athlete 1 runs 3000 meters

Tags Athlete 2 who then skis 3000 meters

Tags Athlete 3 who then rows 3000 meters 

Tags Athlete 4 who then bikes 3000 meters. 

Test 1 Movement Standards

For complete movement standards please see the entries titled “Running,” “Rowing,” “Ski Erg,” and “Bicycling” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-movement-standards/ which requires the athlete to run, row, ski, or bike the specified distance without assistance of others or other equipment and without interfering with others..

Test 1 Special Regulations

  • Athletes may not touch the hand rails of the Trueform Runner except to gain balance if falling. If athletes attempt to continually grab the hand rails, they will be asked by their Technical Official to dismount the apparatus and resume when they are ready to not hold on to the hand rails.
  • Athletes may not leave the piece of equipment until the requisite meter count has been reached. This means you must stay seated on the rower, standing on the trueform, seated on the bike and standing on the skierg platform until the meter count is reached.

Test 2 Strength

For Time:

21 Power Snatch at 42kg (Performed by Female Athlete 1)

21 Power Snatch at 60kg (Performed by Male Athlete 1)

15 Power Snatch at 52 kg (Performed by Female Athlete 2)

15 Power Snatch at 75kg (Performed by Male Athlete 1)

Must tag athletes when switching out

Test 2 Movement Standards

For complete movement standards please see  “Power Snatch” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Power Snatch the athlete bring the barbell from the floor in one smooth motion to catch the barbell overhead with elbows fully extended.

Test 2 Special Regulations

  • Though a Power Snatch is prescribed, athletes may perform a squat or split snatch if needed.

Test 3 Mixed Relay 1

For Time:

Each Athlete will perform 2 rounds of:

200 m Row,

20 Kettlebell Swings (32/24 kg)

200 m Trueform Run

Test 3 Flow

On the Start signal Male Athlete 1 will perform one round of a 200 meter row 20 kettlebell swings at 32 kg, and a 200 meter run on the Trueform. When he returns he will tag Male Athlete 2 who will then complete one round of the test. When he returns he will tag Female Athlete 1 who will complete 1 round of the test but using the 24 kg kettlebell. When she returns she will then tag female athlete 2 who will complete one round. Female athlete 2 will then tag Male Athlete 1 and all 4 athletes will repeat this sequence in the same manner until all 4 have completed an additional round.

Test 3 Movement Standards:

For complete movement standards please see the entries for “Rowing” and “Running” and “Kettlebell Swing” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-movement-standards/. For convenience the following abbreviated standards are outlined below:

For the Kettlebell Swing the bottom of the kettlebell must break the horizontal plane at the top of the athlete’s head at the highest point of the swing for the repetition to count. At the bottom of the repetition the bell of the kettlebell must break the front plane of the athletes thighs.

Test 3 Special Regulations

  • Athletes must tag off in their designated area when switching athletes.
  • Athletes must maintain the same athlete order for both rounds of this test, which must be Male-Male-Female-Female.

Test 4 Bodyweight Capacity

For Time:

Each Athlete will perform

5 rope climbs  (5 meters)

10 Ring Muscle Ups

15 Deficit Handstand Push-Ups (20cm)

Test 4 Flow

On the start signal, Athlete 1 will perform 5 rope climbs, followed by 5 rope climbs for Athlete 2 and 5 rope climbs for athlete 3, and finally 5 rope climbs for athlete 4. All 4 athletes will then move on  to muscle ups and repeat the same pattern. After all 4 athletes have completed 10 Muscle ups they will move on to 15 deficit handstand push-ups each.

Each athlete must complete all repetitions of this test. All athletes must complete all repetitions before the team can move on to the next exercise. The next athlete cannot start their repetitions of a given movement until the athlete before them has completed all their repetitions (example: athlete 1 does 5 ropes climbs, athlete 2 does 5, athlete 3 does 5, athlete 4 does 5, then all 4 athletes move to ring muscle ups where athlete 1 will complete all 10 before athlete 2 can start)

Test 4 Movement Standards

For complete movement standards please see the entries for “Rope Climb” and “Ring Muscle-up”  and “Handstand Push-up” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-movement-standards/. For reference abbreviated standards are as follows:

For the Rope climb, the athlete must touch the elevated target at the top of the rope with only one hand, and the athlete’s hands remain on the rope at least until athlete reaches a designated descent mark on the rope.

For the Ring Muscle-Up, the athlete must show Full extension of the arms at the bottom and top of each repetition as well as a change of direction beneath the rings. The toes may not pass the height of the ring during the kip.

For the Deficit Handstand Push-Up, the athlete must start in Full Extension and linear alignment of the elbows, shoulders, hips, knees and ankles and show this extension and alignment at the top of each repetition, with feet no wider than the designated perimeter. The head must make contact with the designated horizontal surface below the athlete at the bottom of the repetition.

Test 4 Special Regulations

  • Athletes must maintain the same athlete order throughout this test
  • Teams cannot move on to the next movement in the test until all 4 athletes have completed their repetitions
  • If an athlete becomes stuck on a movement, the team must wait for that athlete to finish before another athlete can start.
  • Kipping is allowed on the handstand push-ups

Test 5 Mixed Relay 2

For Total Time:

Both male Athletes complete 2 rounds each –

50 Weighted Rope Double Unders

30 Thrusters (42kg)

Then both female athletes complete 2 rounds each

50 Weighted Double Unders

20 Thrusters  (42 kg)

Test 5 Flow

On the Start signal male athlete 1 will perform 2 rounds of 50 weighted rope double unders followed by 30 thrusters. Male athlete 2 will then perform 2 rounds of the same sequence. The females will then complete the test in the same sequence using the same barbell. However, females will only perform 20 thruster repetitions.

Test 5 Movement Standards:

For complete movement standards please see the entries for “Jump Rope – Double Under” and “Thruster” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-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 Thruster, the athlete must achieve full squat depth with the crease of the hip below the knee and the bar in the front rack at the bottom of the repetition and the bar locked out directly overhead with the arms, hips, and knees fully extended at the top of the repetition.

Test 5 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.
  • The provided ropes will be RXSmartGear Zeus Ropes. Available lengths will be 8′ 0″, 8′ 6″, and 9′ 0″

Test 6 Team Strategy

For Total Time:

30 Assault Bike Calories 

20 meter Double Kettlebell Overhead Lunge (24 kg per hand) 

21 Bar Muscle Up

100 Double Unders

30 Assault Bike Calories

20 Box Facing Burpee Box Jump Overs (24in or 61 cm)

20 Deadlift (120 kg)

20 meter unbroken Handstand Walk

Test 6 Flow

Athletes will flow through this test with one athlete working at a time. The athlete must complete the full number of repetitions on the element which they are working on without assistance from any of their teammates. Once an athlete starts working on an element they cannot switch out mid element. Each team member will perform two (2) and ONLY two (2) elements in this test. If an athlete performs two elements which are listed back to back in the test they MUST return to the start line before beginning the second element. The order of the elements is fixed as written. It is up to the team to decide which athletes will perform which elements.

Test 6 Movement Standards

For complete movement standards please see the entries for “Bicycling” and “Deadlift Conventional” and “Target Facing Burpee” and “Bar Muscle Up” and “Handstand Walk” and “Lunge” and “Jump Rope- Double Under” in the International Functional Fitness Federation’s Movement Standards Document located at: https://functionalfitnessfederation.org/sport/2018-movement-standards/.

Test 6 Special Regulations

  • Athletes must tag out between elements by returning to the start line.
  • No athlete may perform more than 2 elements
  • Athletes may but are not required to land on the top of the box on the Burpee Box Jump Overs. They may not use their hands to help ascend the box. Only a two foot jump may be used on the ascent.
  • The handstand walk is 10 meters out and 10 meters back. After completing their 10 meters out the athlete must perform the turnaround “unbroken” meaning they must stay on their hands and pirouette or pivot at the halfway point and walk their 10 meters back without coming down.