iF3 Euro Championships 2023

6 Rounds For Time:

• 500 meter Bike Erg
• 250 meter Run

For maximum load on a running clock:

• 3 minutes to set a 3 rep max clean

Rest 1 minute

• 2 minutes to set a 2 rep max shoulder to overhead

Rest 1 minute

• 1 minute to set a 1 rep max clean and jerk

As Many Rounds As Possible in 10 Minutes:

2 rounds of:

• 3/2 Strict Muscle Ups
• 10 meter Run
• 40 Double Unders
• 10 meter Run
• 6/4 Deficit Strict Handstand Push-ups (12/8cm)
• 20 meter Run

Then, in the remaining time complete as many rounds as possible of:

• 6/4 Ring Muscle Ups
• 10 meter Run
• 40 Double Unders
• 10 meter Run
• 12/10 Deficit Handstand Push-ups (9.5/8cm)
• 20 meter Run

Perform As Many Rounds As Possible In 8 Minutes Of:

• 5 Pull-Overs
• 15 Second Unbroken Handstand Hold (1 x 1 meter square)
• 15 Second Unbroken L-Sit Hold

For Time:

• 20/15 Calorie Row
• 6 Burpee Box Step Ups 60/50cm
• 8 Snatches 70/45kg
• 6 Burpee Box Jumps 60/50cm
• 6 Hang Snatches 70/45kg
• 6 Box Facing Burpee Box Jump Overs 60/50cm
• 4 Overhead Squats 70/45
• 6 Box Facing Burpee Box Jump Overs 60/50cm
• 6 Hang Snatches 70/45kg
• 6 Burpee Box Jumps 60/50cm
• 8 Snatches 70/45kg
• 6 Burpee Box Step Ups 60/50cm
• 20/15 Calorie Row

For Time:

• 12 Dumbbell Hang Clean (2 x 22.5/15kg)
• 10 meter Dumbbell Front Rack Walking Lunge (2 x 22.5/15 kg)
• 9 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
• 10 meter Dumbbell Front Rack Walking Lunge (2 x 22.5/15kg)
• 6 Devil’s Press (2 x 22.5/15kg)
• 10 meter Run to Finish Line

For Time:

• 1000/800m Bike Erg (Each)
• 750/500m Row (Each)
• Run 750m Run (Together)

In 5 minutes, both athletes will establish their

• 1 rep max Thruster from the ground

For Time:

• 50 Strict Pull-ups (Switch Athletes Every 10 Reps)
• 100 Push Ups (Split as Desired)
• 150 Air Squats (Split As Desired)

4 rounds for time:

• 8 Synchronized Bar Muscle Ups
• 5 meter Handstand Walk (Each)
• 8 Right Leg Synchronized Pistols
• 8 Left Leg Synchronized Pistols
• 5 meter Handstand Walk (Each)

For Time:

• 20 Wall Balls (Each; 9/6kg)
• 10 Synchronized Deadlift (100/75kg)
• 15 Toes to Bar (Each)
• 10 Synchronized Deadlift (100/75kg)
• 10 Box Jumps (Each, 60/50cm)
• 10 Synchronized Deadlift (100/75kg)
• 5 Devil’s Press (Each, 22.5/15Kg)
• 10 Synchronized Deadlift (100/75kg)
• 3 Rope Climbs (Each, 4.5m)

For Time

• 50 Double Unders
• 10 meter Run
• 9 Cleans 60/40kg
• 7 Snatches 60/40kg
• 5 Bar Facing Burpees
• 10 meter Run

2 rounds for time:

• 75 DU
• 750 m Row
• 750 m Run

5 minutes to find a max for the following complex:

• 1 Snatch
• 1 Hang Snatch
• 1 Overhead Squat

3 Rounds For Time:

• 12/10 Pull-ups
• 6 meter Handstand Walk
• 6 Right Leg Pistols
• 6 Left Leg Pistols
• 6 meter Handstand walk

Into 2 Rounds For Time:

• 10/8 Chest To Bar
• 8 meter Handstand Walk
• 6 Right Leg Pistols
• 6 Left Leg Pistols
• 8 meter Handstand Walk

Into 1 Round For Time:

• 8/6 Bar Muscle Ups
• 10 meter Handstand Walk
• 6 Right Leg Pistols
• 6 Left Leg Pistols
• 10 meter Handstand Walk

As Many Repetitions As Possible In 6 Minutes:

• 1 Forward Roll to Support On Rings
• 3 Ring Dips
• 10 Meter Farmer’s Carry Right Hand (40/30kg)
• 2 Right Arm Kettlebell Get-ups (24/16kg)
• 2 Left Arm Kettlebell Get-ups (24/16kg)
• 10 meter Farmer’s Carry Left Hand (40/30kg)

For time:

• 1000/800 meter Bike Erg
• 40 Wall Balls (9kg/6kg)
• 10 Power Cleans (80kg/50kg)
• 30 Box Jump Overs (60cm/50cm)
• 8 Shoulder to Overhead (80kg/50kg)
• 20 Toes To Bar
• 6 Clean and Jerk (80kg/50kg)
• 4 Rope Climbs

For Time:

• 15 Thrusters (60/40kg)
• 12 Bar Facing Burpee
• 9 Thrusters (60/40kg)
• 6 Bar Facing Burpee