Australian Functional Fitness Federation National Final - 2021

TEST 1

WORK CAPACITY 

For time - 16min Cap

50 wall ball 6/9kg

40 Dumbbell snatch 15/22.5kg

40 wall ball 6/9kg

30 Dumbbell snatch 15/22.5kg

30 wall ball 6/9kg

20 Dumbbell snatch 15/22.5kg

20 wall ball 6/9kg

10 Dumbbell snatch 15/22.5kg

10 wall ball 6/9kg

INDIVIDUAL

As above

MASTERS

30-54

15/22.5kg DB 

6/9KG WB

55-59

10/15kg DB

6/9KG WB 

60+

10/15kg DB

3/6kg WB

TEST 2

RINSE & REPEAT 

For time - Capped at 5 rounds

2min on 1min off until complete 

250/300m row 

Max clean and jerks in time remaining 50/75kg

Time is called when athlete completes 30 clean and jerks

INDIVIDUAL

As above

MASTERS

30-39

50/75kg BB

40-54

40/60kg BB

55+

35/50kg BB

60+

30/45kg BB

200/250m Row

TEST 3

OVER and UNDER 

A) 6min AMRAP for reps 

+

B)6min cap for weight

Part A

10, 8, 6, 4, 2, bar facing burpees

8, 12, 16, 20 chest to bar 

*time remaining max thrusters 30/40kg

Score is completed reps + max thrusters for those who do not finish the “buy in”

Part B

6min for weight complex

1 Front squat +1 thruster

Options 

1 Power clean then 1 front squat + 1 thruster

Or 

1 Squat clean +1 thruster

Reps for part A 

Round 1= 18 reps 

Round 2= 20 reps ( accumulated 38 reps)

Round 3= 22 reps (accumulated 60 reps) 

Round 4= 24 reps (accumulated 84 reps)

Round 5= burpees = 2 reps (accumulated 86 reps)

Plus any thruster reps!

INDIVIDUAL

As above

MASTERS

30-39

30/40kg BB

Chest to bar

40-54

22.5/35kg

Chest to bar

55+

15/20kg

Pull ups

MUST have plates ON for burpees
Take plates OFF for thrusters

TEST 3

OVER and UNDER - Part B

Clock continues on from part A and athlete goes straight into part B

6min for weight complex

1 Front squat +1 thruster

Options 

1 Power clean then 1 front squat + 1 thruster

Or 

1 Squat clean +1 thruster

TEST 4

ROUND THE TWIST - Part A

20 minute running clock - 2 scores

Part A - for time

0-10mins 

30 double unders

16 Double Dumbbell box step overs 15/22.5kg / Box 20/24

20 handstand push ups

60 double unders

8 Double Dumbbell burpee box step overs 15/22.5kg / Box 20/24

20 handstand push ups

90 double unders

Part B - for time

10-20mins 

90 double unders

20 Push ups

8 Double Dumbbell burpee box step overs 15/22.5kg / Box 20/24

60 double unders

20 Push ups

16 Double Dumbbell box step overs 15/22.5kg / Box 20/24

30 double unders

INDIVIDUAL

As above

MASTERS

30-54

15/22.5kg DB

box  20/24”

Handstand push up to ground (kipping or strict) Part a

Push up (part b)

55-59

10/15kg DB

ALL Boxes 20”

Handstand push up to AB mat (kipping or strict) Part a

Push ups (part b)

60+

5/10kg DB

ALL Boxes 20”

Hand release pushups (to touch box in front) Part a & b

TEST 4

ROUND THE TWIST - Part B

10-20mins 

90 double unders

20 push ups

8 Double Dumbbell burpee box step overs

60 double unders

20 push ups

16 Double Dumbbell box step overs

30 double unders 

INDIVIDUAL

as above

MASTERS

30-54

15/22.5kg DB

box  20/24”

Handstand push up to ground (kipping or strict)  part a

Push up  (part b)

55-59

10/15kg DB

ALL Boxes 20”

Handstand push up to AB mat (kipping or strict) Part a

Push ups (part b)

60+

5/10kg DB

ALL Boxes 20”

Hand release pushups (to touch box in front) Part a & b

ENDURANCE

20 mins AMRAP

Alternate between:

2 mins row

5m-10m-15m shuttle run
(Run forwards 5m, then run backwards 5m)
(Run forwards 10m, then run backwards 10m)
(Run forwards 15m, then run backwards 15m)
Touch the ground with 2 hands at the end of each shuttle run

Score is distance rowed (in metres) over 20 minutes

Technical Score for Test 1 - ENDURANCE

Score is distance rowed (in metres) over 20 minutes

ROWING
Rowing may be performed on Concept 2 rower.
The athlete must be seated on the rower before pulling the handle to accumulate distance. 
 
Standards that must be met:
Athlete remains seated while using the rowing machine.

Safety faults that will result in stoppage of challenges and/or loss of repetitions:
Spinal flexion/overextension

Technical point - 1

RUNNING
Running may be performed inside or outside.

Standards that must be met:
Athlete runs or walks the distance required without the assistance of other equipment. 

Technical point - 0

STRENGTH

3 minutes to establish a 5 rep max sumo deadlift

REST 2 mins

3 minutes to establish a 5 rep max power clean

REST 2 mins

3 minutes to establish a 5 rep max strict press

Score is total combined weight of max lifts
5RM Max Sumo DL + 5RM Max Power Clean + 5RM Max Strict Press

SCORE:
Score is total combined weight of max lifts
5RM Max Sumo DL + 5RM Max Power Clean + 5RM Max Strict Press

MOVEMENTS STANDARDS:

SUMO DEADLIFTS
For the Sumo Deadlift, the athlete must elevate the barbell from the ground while on both feet by standing to a fully upright position with the hands and arms situated within the distance between knees inside the legs.
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:
Full extension of the lower body at the top of the repetition; Bar touches the floor between reps; Shoulders are behind the vertical plane of the barbell at the top of the repetition.

Safety faults that will result in stoppage of challenges and/or loss of repetitions
Spinal flexion/overextension - 1 point
Valgus knee - 1 point

POWER CLEAN:
A Power Clean requires the athlete to catch the barbell in the front rack position without reaching the bottom of a Squat 

Safety faults that will result in stoppage of challenges and/or loss of repetitions
Spinal flexion/overextension - 1 point
Valgus knee - 1 point

STRICT PRESS:
The athlete must elevate the barbell to the top of the repetition without the assistance of bending at the hips or knees during the ascending phase. 
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.

Standards that must be met:
Begin movement from a squat rack
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.

Safety faults that will result in stoppage of challenges and/or loss of repetitions:
Spinal flexion/overextension - 1 point

TECHNICAL POINTS:
Spinal flexion/overextension - 1 point
Valgus knee - 1 point

TOTAL TECHNICAL POINTS - 2
Received for any of the above movements that show any safety fault listed above

BODY WEIGHT SKILL

PART A: 

3 min. time cap.  Score is total reps

10 strict pull ups

20 chest to bar pull ups (kipping allowed)

Max bar muscle ups in remaining time 

REST 2 mins

PART B: 

3 mins time cap. Score is total reps

20 double unders (unbroken)

6 toes to bar (unbroken)

30 double unders (unbroken)

8 toes to bar (unbroken)

40 double unders (unbroken)

10 toes to bar (unbroken)

50 double unders (unbroken)

12 toes to bar (unbroken)

Continue ascending ladder until time cap reached

REST 2 mins

If athlete breaks on double unders or toes to bar they must start the set of double unders or toes to bar again (i.e. reps do not count)

PART C: 

3 min. time cap.  Score is distance (metres)

Max distance handstand walk in 3 mins.
(Measure in 1 meter increments - if athlete drops before the 1 metre they must start again from that 1 meter line)

Athlete must be able to maintain movement standards for handstand walking (i.e. correct body position etc)  

Every 1 metre handstand walk is 5 points

Event 3 TECHNICAL SCORE

TECHNICAL POINTS:
Spinal overextension - 1 point
Donkey kick feet backward  - 1 point

TOTAL TECHNICAL POINTS - 2

TIE BREAK - Reps acheived from the actual workout

MOVEMENTS STANDARDS:

STRICT PULL-UP
For the Pull-up the athlete hangs vertically from a suspended horizontal bar using both hands at the bottom of the repetition with both arms fully extended.
At the top of the repetition the athlete's chin must break the top-most horizontal plane of the bar.
The athlete may not use a kip of any kind or otherwise assist the task by generating momentum with the lower body below the hips.
The repetition is counted when the athlete’s chin breaks the top-most horizontal plane of the bar.

Standards that must be met:
Full extension of the arms at the bottom of the repetition; Chin breaks the top-most horizontal plane of the bar. 

Safety faults that will result in stoppage of challenges and/or loss of repetitions
Spinal overextension - 1 point

CHEST TO BAR PULL-UP
For the chest to bar Pull-up, the athlete hangs vertically from a suspended horizontal bar using both hands at the bottom of the repetition with both arms fully extended.
A kip of any style may be used.
The Chest-to-Bar Pull-up requires the athlete to contact the horizontal bar at the top of the repetition at or below the clavicle height. The repetition is counted when the required contact occurs.

Standards that must be met:
Contact the horizontal bar at the top of the repetition at or below the clavicle height.; Chin breaks the top-most horizontal plane of the bar. 

Safety faults that will result in stoppage of challenges and/or loss of repetitions
Spinal overextension - 1 point

BAR MUSCLE UP
For the Bar Muscle-up the athlete hangs vertically from a pull up bar at the bottom of the repetition with both arms fully extended.
The athlete must elevate his or her bodyweight until reaching a position of support with shoulders above the bar, arms fully extended and vertical.
Any sort of kip may be utilized, but there must be a change of direction which occurs below the bar.
The repetition is counted when athlete achieves full elbow lock-out with vertically-oriented arms.
A serial rep must begin with elbows locked-out while hanging vertically from the bar.

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 the repetition while in support; Toes may not pass the height of the bar during the kip.

Safety faults that will result in stoppage of challenges and/or loss of repetitions:
Spinal overextension - 1 point

DOUBLE UNDER 
The athlete must hold both ends of a rope – one in each hand – and jump with both feet simultaneously over the rope as it rotates around the sagittal axis of the body.
The rope must pass under both feet twice per jump. 

Standards that must be met:
Feet must not donkey kick backwards, feet must stay underneath the body  

Donkey kick feet backward  - 1 point

TOES TO BAR: 
Toes-to-Bar the athlete hangs vertically from a suspended horizontal bar using both hands.
The athlete elevates both feet until they contact the bar simultaneously within the width of the hands.
If the athlete performs serial repetitions without dismounting from the bar, the athlete must demonstrate full vertical extension of the hips at the bottom of the repetition, and the heels must break the vertical plane directly under the bar prior to each repetition.
If the repetition begins immediately after the athlete's feet leave the ground, the athlete's heels are deemed to have broken the vertical plane of the bar for that repetition.
The repetition is counted when some portion of both feet simultaneously touch the bar.

Standards that must be met:
Full extension of the hips at the bottom of each 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.

Safety faults that will result in stoppage of challenges and/or loss of repetitions (applies to all toes to bar variations): Spinal overextension

HANDSTAND WALK:
The Handstand Walk requires the athlete to travel a specific distance while balanced on the hands, and without touching the feet on the ground to assist.
The athlete's hands must be behind the starting line at the beginning of the walk.
Both hands must completely cross the finish line and make contact with the ground on the other side of the finish line before the feet come down.
Positioning of the body and legs is discretionary with the athlete, except that the feet must remain above the hips and head during the walk.
The following optional and additional requirements will be addresses in a special regulation published prior to an event. Penalty for breaking the 1 meter minimum result in the athlte going back the beginning of that 1 metre increment

Standards that must be met:
Athlete's hands start behind the starting line; Both hands cross the finish line and contact the ground before the athlete's feet return to the floor; Only the hands are used to complete the walk; Feet remain above the hips and head during the walk.

Safety faults that will result in stoppage of challenges and/or loss of repetitions: Spinal overextension

TECHNICAL POINTS:
Spinal overextension - 1 point
Donkey kick feet backward  - 1 point

TOTAL TECHNICAL POINTS - 2

Standards that must be met:
Feet must not donkey kick backwards, feet msut stay underneath the body  

Donkey kick feet backward  - 1 point

TOES TO BAR: 
Toes-to-Bar the athlete hangs vertically from a suspended horizontal bar using both hands.
The athlete elevates both feet until they contact the bar simultaneously within the width of the hands.
If the athlete performs serial repetitions without dismounting from the bar, the athlete must demonstrate full vertical extension of the hips at the bottom of the repetition, and the heels must break the vertical plane directly under the bar prior to each repetition.
If the repetition begins immediately after the athlete's feet leave the ground, the athlete's heels are deemed to have broken the vertical plane of the bar for that repetition.
The repetition is counted when some portion of both feet simultaneously touch the bar.

Standards that must be met:
Full extension of the hips at the bottom of each 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.

Safety faults that will result in stoppage of challenges and/or loss of repetitions (applies to all toes to bar variations): Spinal overextension

HANDSTAND WALK:
The Handstand Walk requires the athlete to travel a specific distance while balanced on the hands, and without touching the feet on the ground to assist.
The athlete's hands must be behind the starting line at the beginning of the walk.
Both hands must completely cross the finish line and make contact with the ground on the other side of the finish line before the feet come down.
Positioning of the body and legs is discretionary with the athlete, except that the feet must remain above the hips and head during the walk.
The following optional and additional requirements will be addresses in a special regulation published prior to an event. Penalty for breaking the 1 meter minimum result in the athlte going back the beginning of that 1 metre increment

Standards that must be met:
Athlete's hands start behind the starting line; Both hands cross the finish line and contact the ground before the athlete's feet return to the floor; Only the hands are used to complete the walk; Feet remain above the hips and head during the walk.

Safety faults that will result in stoppage of challenges and/or loss of repetitions: Spinal overextension

TECHNICAL POINTS:
Spinal overextension - 1 point
Donkey kick feet backward  - 1 point

TOTAL TECHNICAL POINTS - 2

TIE BREAK 
The amount of reps achieved for Youth Test 3 - BODY WEIGHT SKILL

MIXED MODAL

For time:

20 – 15 – 10 - 5

Dumbbell snatch (alternating arms)

Push up then lateral jump over bar

Sumo Deadlift High Pull

Box jump

WEIGHT:

16yrs+

Dumbbell snatch:   15kg boys / 12.5kg girls

Sumo Deadlift High Pull:   30kg boys / 25kg girls

Box jump:  24 inch

<16yrs

Dumbbell snatch:   12.5kg boys / 10kg girls

Sumo Deadlift High Pull:   20kg boys / 15kg girls

Box jump:  20 inch

Push ups are performed parallel to the bar.  Athlete then jumps laterally over the bar to perform next push up.  1 rep = push up + lateral jump over bar.

<16 yrs can use empty bar for SDLHP.

TECHNICAL POINTS: 
Valgus Knee - 1 point
Spinal flexion/overextension - 1 point

TOTAL TECHNICAL POINTS - 2

TIE BREAK: Time taken to complete Youth Test 4 - MIXED MODAL

MOVEMENTS STANDARDS:

DUMBBELL SNATCH

Standards that must be met:
The athlete may not allow the dumbbell to pause at any point after the initial pull from the ground or prior to achieving overhead support of the dumbbell, with elbows fully locked;
At the top of the repetition, the athlete must demonstrate overhead support through the remainder of the repetition after catching the weight; full extension of the hips and knees; vertical alignment of the shoulders, hips knees and ankles; feet positioned no wider than the outer planes of the shoulders;
Dumbbell must touch the ground between repetitions unless specified otherwise.
Dumbbell must alternate hands between reps

Safety faults that will result in stoppage of challenges and/or loss of repetitions: 
Spinal flexion/overextension - 1 point

PUSH UP
The Pushup begins at the top of the movement with the athlete in a plank position, with hips linearly aligned with the shoulders and ankles, toes and hands on the ground and arms fully extended.
At the bottom of the movement, the athlete must touch the chest to the ground while the hips remain at an open angle. During the descending and ascending phases of movement, the athlete must maintain the plank position and linear hip alignment.
The knees may not assist in during any phase of the movement.

Standards that must be met:
Linear alignment of the shoulders, hips and ankles throughout the movement.
Full extension arms at the top of each repetition; Chest contact at the bottom of each repetition.

Safety faults that will result in stoppage of challenges and/or loss of repetitions (applies to all pushup variations): Spinal flexion/overextension - 1 point

LATERAL JUMP OVER BAR
The Lateral jump over bar requires the athlete to jump parallel over the bar jump with both feet simultaneously and land on the opposite side of the bar. 

SUMO DEADLIFTS HIGH PULL
For the Sumo Deadlift, the athlete must elevate the barbell from the ground while on both feet by standing to a fully upright position with the hands and arms situated within the distance between knees inside the legs.
At the top of the repetition, the lower body achieves full extension with the hips open, the knees locked out, shoulders behind the vertical plane of the barbell reaches a hight above the clavicle
The repetition is counted when the athlete achieves all 4 points of performance simultaneously. 
Athletes may not bounce the weight to gain momentum when completing tandem lifts. 

Standards that must be met: 
Full extension of the lower body at the top of the repetition; Bar touches the floor between reps; Shoulders are behind the vertical plane of the barbell above the clavicle at the top of the repetition. 

Safety faults that will result in stoppage of challenges and/or loss of repetitions

Spinal flexion/overextension - 1 point
Valgus knee - 1 point

BOX JUMP
The Box Jump requires the athlete to initiate a jump from the ground with both feet simultaneously, land on top of the box with both feet and demonstrate static control.

Standards that must be met:
The jump requires a simultaneous take-off with both feet; The athlete must demonstrate static support once on top of the box; Hands may not touch the box at any time prior to demonstrating static support on the box.

Safety faults that will result in stoppage of challenges and/or loss of repetitions:
Spinal flexion/overextension Valgus Knee - 1 point

TECHNICAL POINTS: 
Valgus Knee - 1 point
Spinal flexion/overextension - 1 point

TOTAL TECHNICAL POINTS - 2

TIE BREAK: Time taken to complete Youth Test 4 - MIXED MODAL