Australian Functional Fitness Federation Online Qualifier 2021

TEST 2 - Body Weight Endurance

10min Ladder (for reps)

0-5min

1, 2, 3 etc.. Strict Pull Ups

with

2, 4, 6 etc.. Hand Release Push Ups

(+1 Pull Up / +2 Push Up per round)

into 

5-10min 

1, 2, 3 etc.. Kipping Pull Ups

with

1, 2, 3 etc.. Kipping Handstand Push Ups

(+1 Pull Up / +1 Push Up per round)

MASTERS 55-59

Kipping Handstand Push Ups to ab mat

MASTERS 60+

Hand Release Push Ups instead of kipping Handstand Push Ups 

TEST 1 - Endurance

No time cap!

Bar facing burpees

10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

with

 Shuttle run
5 x 15m up and back after each set

1 shuttle run = 15m up, 15m back
30m x 5 = 150m total each time

*Do not repeat the 1 bar facing burpee
*Do not complete shuttles after the last set of 10 bar facing burpees

Athletes must start with bar facing burpees and end with bar facing burpees.

TEST 1 - Strength
TECHNICAL SCORE

10 minute running clock

5 min to establish a

5RM Deadlift

then

5 min to establish a

5RM Strict Press
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Points deducted for safety faults – see below

TEST 1 - Strength
(Youth)

10 minute running clock

5 min to establish a

5RM Deadlift

then

5 min to establish a

5RM Strict Press
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Points deducted for safety faults – see below

TEST 2 - Bodyweight
(Youth)

8min time cap - Score is for reps 

Ascending ladder

1 strict toes to bar
1 strict chest to bar pull ups
1 hand release push ups

2 strict toes to bar
2 strict chest to bar pull ups
2 hand release push ups

etc...

Each round increases by 1 repetition per movement.

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Points deducted for safety faults – see below

TEST 2 - Bodyweight
TECHNICAL SCORE

8min time cap - Score is for reps 

Ascending ladder

1 strict toes to bar
1 strict chest to bar pull ups
1 hand release push ups

2 strict toes to bar
2 strict chest to bar pull ups
2 hand release push ups

etc...

Each round increases by 1 repetition per movement.

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Points deducted for safety faults – see below

TEST 3:  ENDURANCE

U14’s 
0 – 4 minutes
Row for max distance

4 - 8 minutes
5m-10m-15m shuttle runs for max distance

U16’s and U18’s
perform 2 rounds, i.e.

0 – 4 minutes
Row for max distance

4 - 8 minutes
5m-10m-15m shuttle runs for max distance

8 - 12 minutes
Row for max distance

12 - 16  minutes
5m-10m-15m shuttle runs for max distance

TEST 3 - Strength

7 min cap

Find 1RM of Complex:

5 Hang Cleans

3 Front Squats

1 Jerk

TEST 4 - Bodyweight Skill

11min clock (running up)

Accumulate a 2min L sit

Into AMRAP of:

1 Turkish Get-up each arm 16/24kg KB
50 Double unders

MASTERS 55-65+
Accumulate a 90sec knee tuck with body supported between 2x 24" boxes

Into AMRAP of:

1 Turkish Get-up each arm 8/12kg KB
50 Double unders 

TEST 4 - Mixed Modal
TECHNICAL SCORE

4 Rounds for Time
10mins Cap

16 kettlebell swings
16 overhead walking lunges
25 double unders (unbroken)

U14’s: 
10kg barbell / 8kg kettlebell

U16’s:
Female 15kg barbell / 12kg kettlebell
Male 20kg barbell / 16kg kettlebell

U18’s: 
Female 20kg barbell / 16kg kettlebell
Male 25kg barbell / 20kg kettlebell

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Points deducted for safety faults – see below

TEST 4:  MIXED MODAL

4 Rounds for Time
10mins Cap

16 kettlebell swings
16 overhead walking lunges
25 double unders (unbroken)

U14’s: 
10kg barbell / 8kg kettlebell

U16’s:
Female 15kg barbell / 12kg kettlebell
Male 20kg barbell / 16kg kettlebell

U18’s: 
Female 20kg barbell / 16kg kettlebell
Male 25kg barbell / 20kg kettlebell

TEST 5 - Mixed Modal

For time

20 min cap

15 Power snatch 35/50kg

into

21, 15, 9 
Box jumps 24/20"
Toes to bar

into

15 Clean and jerk
(same bar 35/50kg)

RX 55-65+
Box steps ups 24/20"
Barbell 25/35kg

TEST 6 - Power

For weight moved

90sec cap

15/20 cal row buy in

Into

Max thrusters
(weight is athletes choice)

OPEN / MASTERS 30-54
as prescribed

MASTERS 55-59
12/15 cal row buy in 
Into
Max thrusters
(weight is athletes choice)


MASTERS 60+
10/12 cal row buy in 
Into
Max thrusters
(weight is athletes choice)