Schweizermeisterschaft 2024 Swiss Functional Fitness Federation

Test Bodyweight

For Time

OPEN 18+:
MASTER 30-39:

30-20-10

Toes-to-Rings
Single-leg Squats
Burpee Box-Jump Overs 60/50 cm

Timecap: 10 Minutes

MASTER 40-44:

24-16-8

Toes-to-Rings
Single-leg Squats
Burpee Box-Jump Overs 60/50 cm

Timecap: 10 Minutes

MASTER 45+:

24-16-8

Single leg Toes-to-Rings
Single-leg Box Squats 50 cm
Burpee Box-Step Overs 50 cm

Timecap: 10 Minutes

Test Endurance score A

All Divisions

AMRAP 10'

Max Cal Row 

After the start, a 10-minute timer begins. During these 10 minutes, the goal is to accumulate as many calories as possible on the rower. The score is the number of calories after the 10-minute timer runs out.

Test Endurance score B

All Divisions

For Time

3.5 km Run

Immediately after the 10 minutes of part A are up, athletes may begin the 3.5 km run. The 3.5 km run consists of 2 laps in the adjacent forest, on varying terrain (gravel and asphalt). The score is the time it takes to complete the run.

Test Mixed

4 Rounds for Time

18 Wall-Balls
12 Deadlifts
9 Hang Cleans 
6 Shoulder-to-overhead

Timecap: 12 Minutes

OPEN 18+:

Med-Ball: 9/6 kg to 3.05/2.75 Meters
Barbell: 70/50 kg

MASTER 30-39:

Med-Ball: 9/6 kg to 3.05/2.75 Meters
Barbell: 60/45 kg

MASTER 40-44:

Med-Ball: 9/6 kg to 3.05/2.75 Meters
Barbell: 50/35 kg

MASTER 45+:

Med-Ball: 6/4 kg to 3.05/2.75 Meters
Barbell: 50/35 kg

Test Power

For Time

OPEN 18+:

24/16 Cal Echo Bike
16 Alt. DB Squat Snatch 22.5/15 kg
8 Bar Muscle-ups

Timecap: 5 Minutes

MASTER 30-44:

18/12 Cal Echo Bike
12 Alt. DB Squat Snatch 22.5/15 kg
6 Bar Muscle-ups

Timecap: 5 Minutes

MASTER 45+:

16/10 Cal Echo Bike
12 Alt. DB Snatch 22.5/15 kg
4 Bar Muscle-ups

Timecap: 5 Minutes

Test Skill

Start every 5:00 
For 3 Sets

OPEN 18+:
MASTER 30-39:

Set 1:

60 Double Unders
3 Rope Climbs
6 x 5 Meter Handstand Walk

Set 2:

40 Unbroken Double Unders
2 Legless Rope Climbs 
4 x 5 Meter Handstand Walk with 360° Pirouette

Set 3:

30 Crossover Double Unders
3 Touch and go Rope Climbs
3 x 5 Meter Handstand (forward) + 2.5 Meter Backwards

MASTER 40-44:

Set 1:

60 Double Unders
3 Rope Climbs
4 x 5 Meter Handstand Walk

Set 2:

40 Unbroken Double Unders
2 Legless Rope Climbs 
2 x 5 Meter Handstand Walk with 360° Pirouette

Set 3:

20 Crossover Double Unders
2 Touch and go Rope Climbs
2 x 5 Meter Handstand (forward) + 2.5 Meter Backwards

MASTER 45+:

Set 1:

50 Double Unders
3 Rope Climbs
5 x 2.5 Meter Handstand Walk

Set 2:

30 Unbroken Double Unders
1 Legless Rope Climb
3 x 5 Meter Handstand Walk 

Set 3:

10 Crossover Double Unders
2 Legless Rope Climbs
1 x 5 Meter Handstand Walk with 360° Pirouette

Test Strength

Front Squat Ladder

40" Time for 1 Rep / 20" Transition

Total 5 Bars (Weight increases)
You can only advance to the next bar if you successfully lift the previous weight.

Weights (male/female):

OPEN 18+: 

110/70 kg
125/80 kg
140/90 kg
150/100 kg
160/105 kg

Tiebreak: Max Reps in 40" 100/65 kg

MASTER 30-39:

100/65 kg
115/75 kg
130/85 kg
140/90 kg
145/95 kg

Tiebreak: Max Reps in 40" 90/60 kg

MASTER 40+:

90/60 kg
105/70 kg
115/75 kg
125/80 kg
130/85 kg

Tiebreak: Max Reps in 40" 80/55 kg

The athletes will be divided into blocks immediately after the run. The order of the Front Squat Ladder is determined by the order in which the athletes finish the run.The tiebreak is only for the athletes who successfully complete the final front squat. For all other athletes, there is no tiebreak, and those who lift the same weight will receive the same score.