Functional Fitness World Championships Qualifiers (KSA)

As Many Repetitions As Possible in 12 Minutes:

80 Double Unders

20 Box Jump (60cm/50cm)

40 Pull-ups

120 Double Unders

20 Box Jump 

40 Toes to Bar

160 Double Unders

20 Box Jump

As Many Bar Muscle Ups as Possible in the Remaining Time

Score: Total Repetitions Completed In 12 Minutes 

*When submitting your score if you reached and completed some bar muscleups enter the number of all previously completed reps + the number of muscleups for example: if you did 10 Bar muscleups the score you enter should be 510reps.

If you do not do any muscle ups, your score is 500 reps and make sure to enter the timebreaker time.

Tiebreak Time: The athlete’s tiebreak time will be the time it takes them to complete their final set of 20 Box Jumps in the final set. If two athletes score the same number of repetitions, the one that completed the final set of 20 Box Jump sooner will be ranked ahead of the slower finishing athlete.

Test 1 Flow

Athletes will start holding their rope. On the start signal, athletes will perform 80 Double Unders followed by 20 Box Jump and 40
Pull-ups. Athletes will then go back to their rope to perform 120 Double Unders, 20 Box Jump, and 40 Toes To Bar. Then, athletes will
begin one final round of 160 Double Unders and 20 Box Jump. After their final Box Jump, they will use the remainder of the 12
minute clock to perform as many Bar Muscle Ups as possible.

Test 1 Movement Standards

For complete movement standards please see “Double Under ID 10.07,” “Box Jump ID 10.04,” “Pull-up ID 7.04,” “Toes to Bar ID
7.01,” and “Bar Muscle-up ID 7.07” in the International Functional Fitness Federation's Movement Standards Document located at Movement standards .

Movement standards:

https://functionalfitness.sport/wp-content/uploads/2023/03/2023_iF3-Movement_Standards.pdf

Test 1 Special Regulations

-The rope must spin forward on Double Unders
-Jump onto box with simultaneous take-off with both
feet.

Workout 2

Find a 5 Rep Max Overhead Squat in 6 minutes.

Test 2 Movement Standards:

For complete movement standards please see the entry for “Overhead Squat ID 1.04” in the International Functional Fitness Federation's
Movement Standards Document.

Movement Standards Document:

https://functionalfitness.sport/wp-content/uploads/2023/03/2023_iF3-Movement_Standards.pdf

Test 2 Special Regulations:

-If an athlete receives a “no rep” in the middle of their set of 5, they can continue the set until they complete 5 good repetitions as long as
they have not dropped the bar or lowered it from overhead. Example: an athlete receives a “no rep” on repetition 3 but keeps the bar
overhead. The athlete may continue to squat until they complete 5 counting repetitions.

-Athletes may increase or decrease the weight each attempt as they desire.

-Athletes may have assistance in loading or unloading their bar between attempts.

Workout 3 

2 Rounds For Time Of:

10 Deadlifts 100kg/70kg
50 Wallballs 9/6 kg

10 Deadlifts 100kg/70kg
50 shuttle runs (1 Shuttle Run = 25 feet)

Time Cap: 18:00 Minutes

Test 3 Flow:

On the start signal, athletes will complete 10 deadlifts, 50 wallballs, and another 10 deadlifts at the prescribed weight. Athletes will then
complete 50 shuttle runs. Each shuttle run is 25 feet in distance. After completing their final shuttle run, athletes will go back to start their
second round which will be exactly the same as the first round.

Test 3 Movement Standards:

For complete movement standards please see the entries for "Deadlift ID 2.01," "Wall Balls ID 15.04,” and “Shuttle Run ID 9.02” in the
International Functional Fitness Federation's Movement Standards Document.

Movement Standards Document:

https://functionalfitness.sport/wp-content/uploads/2023/03/2023_iF3-Movement_Standards.pdf

Test 3 Special Regulations:

At the turn around point for each shuttle run athletes must have both feet across the line and touch 1 hand behind the line. Except for
the final shuttle run in each round where the athlete can simply run across the line, but does not have to make the touch with their hand.