iF3 Masters World Championships 2021

Test 3 - BODYWEIGHT

For Time

Time Cap:8 minutes

21-15-9
Pull ups
Handstand Push-ups

Immediately into

9-15-21
Toes to Bar
Hand Release Push-Ups

BODYWEIGHT FLOW
On the Start signal athletes will proceed to the pull-up bar and perform 21 pull-ups.
They will then proceed to the wall for 21 handstand push-ups. They will continue to move in this pattern for rounds of 15 and 9 repetitions.
After completing their 9th handstand push-up, athletes will immediately start 9, 15, and 21 repetition rounds of toes to bar and hand release push-ups.

BODYWEIGHT MOVEMENT STANDARDS:
For complete movement standards please see the entries for "Toes To Bar ID 7.01," “Handstand Push-up ID 12.01,” “Pull-up ID 7.04,” and “Hand Release Push-Up ID 15.02 in the International Functional Fitness Federation's Movement Standards Document located at: https://functionalfitness.sport/wp-content/uploads /2021/01/2021_iF3_Movement_Standards.pdf.

BODYWEIGHT SPECIAL REGULATIONS
Athletes in the age categories 55-59 and higher may use an ab mat to decrease the range of motion on their handstand push-ups. For the Hand Release Push-Ups, athletes may not use their knees to assist with the push off the ground.

ENDURANCE

For Time

Time Cap: None, Must Complete.

300 meter swim
Run (approximately 6000 meters) 

ENDURANCE FLOW, MOVEMENT STANDARDS, AND SPECIAL REGULATIONS

ENDURANCE FLOW
On the start signal, athletes will enter the pool and swim 300 meters using any stroke style they wish. At the completion of 300 meters athlete will climb out of the pool and complete their run. The run distance will be approximately 6000 meters. Time will stop when athletes cross the finish line.

ENDURANCE MOVEMENT STANDARDS
For complete movement standards please see the entries titled "Run ID 9.01," and "Swim ID 9.08" in the International Functional Fitness Federation's Movement Standards Document located at https://functionalfitnes s.sport/wp-content/uploads/2021/01/2021_iF3_Movement_Standards.pdf which requires the athlete to run and swim, the specified amount without assistance of others or other equipment and without interfering with others.

ENDURANCE SPECIAL REGULATIONS
Athletes must stay in their designated lane of the pool.
Athletes may swim in any style using any stroke of their choosing.
Athletes must stay on the designated course for the run.
Scaling Option: Athletes who are uncomfortable with the swim may choose to use flotation assistance. However, any athlete that uses a flotation device for assistance cannot finish above an athlete that did not use a flotation device on either this event or in the all around standings.

MIXED

For Time:

Time Cap: 15 minutes

30-20-10
Bar Facing Burpees
Hang Snatch, Anyhow

10-20-30
Wall balls (9kg/6kg, 3m)
Hang Clean, Anyhow 

Weights per Age Group
30-49: 
45/30kg
50+: 40/25kg

MIXED FLOW
At the start signal the athletes will move to their barbell and perform 30 bar facing burpees.
After their last bar facing burpee, athletes will lift their barbell to the hang position and begin 30 hang snatches.
After their 30th hang snatch, athletes will return their barbell to the floor and begin their round of 20 bar facing burpees. They will complete a round of 20 of each movement followed by 10 of each movement.
Athletes will then move to their wall ball and begin 10 wall balls.
After their set of 10 wall balls, athletes will move to their barbell for a set of 10 hang cleans.
Athletes will continue in this pattern for sets of 20 and 30 of each movement before running across the finish line to stop their time.

MIXED MOVEMENT STANDARDS
For complete movement standards please see the entries for "Wall Ball ID 15.04" and "Hang Clean Anyhow ID 3.04" and "Hang Snatch, Anyhow ID 4.04" and “Object Facing Burpee Over Object IF 10.02” in the International Functional Fitness Federation's Movement Standards Document located at https://functionalfitnes s.sport/wp-content/uploads/2021/01/2021_iF3_Movement_Standards.pdf

MIXED SPECIAL REGULATIONS
None at this time

POWER

For Time:

Time Cap: 4 minutes

21 Thrusters
15 meter front rack walking lunge
9 Shoulder to Overhead

Weight by Age Group
30-49: 60/45kg
50+: 50/35kg
60+: 45/30kg

POWER FLOW
At the start signal the athlete will perform 21 thrusters.
After their last thruster, athletes will return their barbell to the front rack and lunge 15 meters with the bar in that position. When athletes finish their lunge they will perform 9 shoulder to overheads before dropping their barbell and crossing the line to stop their time.

POWER MOVEMENT STANDARDS
For complete movement standards please see the entries for "Thruster ID 5.06," “Walking Lunge ID 15.06 Variation .02 Front Rack" and "Shoulder to Overhead ID 5.05" in the International Functional Fitness Federation's Movement Standards Document located at https://functionalfitness.sport/wp-content/uploads/2021 /01/2021_iF3_Movement_Standards.pdf

POWER SPECIAL REGULATIONS
None at this time

Test 4 - SKILL

4 rounds of:
2 minutes of work,
1 minute of rest

Buy In: 3 rope climbs (4.5 meters)
10 pistols
Max Overhead Squats in the remaining time

The athlete will continue until they have completed 75 Overhead Squats or until 4 rounds have been completed.

Weights by Age group:
30-49:55/35kg
50+: 45/30kg
60+: 40/25kg

SKILL FLOW
On the start signal a 2 minute clock will begin and athletes will perform 3 rope climbs and 10 pistols.

They will then move to their barbell and complete as many Overhead Squats as possible until the 2 minute clock expires. Athletes will then have a 1 minute window to reset at the start line.
After the 1 minute period, another 2 minute clock will start and athletes will begin again with their rope climbs and pistols, followed by their overhead squats.
Athletes will continue in this manner until they complete 75 overhead squats or until they have completed 4 rounds of 2 minutes, whichever comes first.

SKILL MOVEMENT STANDARDS
For complete movement standards please see the entries for "Overhead Squat ID 1.04" "Rope Climb ID 11.01” and “Pistol ID 1.06” in the International Functional Fitness Federation's Movement Standards Document located at https://functionalfitness.sport/wp-content/uploads/2021/01 /2021_iF3_Movement_Standards.pdf.

SKILL SPECIAL REGULATIONS
Athletes must alternate legs on pistols
Athletes may squat snatch the first repetition of any overhead squat set

Test 2 - STRENGTH

Clean Ladder

Athletes will have 30 seconds at each barbell to complete the following complex:

1 Clean Anyhow
1 Front Squat
1 Shoulder to Overhead

LADDER WEIGHTS
50/35
60/45
70/55
80/60
90/65
100/70
110/75
115/80
120/85
130/90
140/95
150/100

Tie Break: When an attempted lift is deemed unsuccessful, the athlete can attempt max deadlifts on the next weight in the ladder. 

STRENGTH FLOW, MOVEMENT STANDARDS, AND SPECIAL REGULATIONS

STRENGTH FLOW
On the start signal, the athlete will approach the first barbell and will have 30 seconds to perform a clean of any style, a front squat, and a shoulder to overhead.
If successful, the athlete will then transition to the next heavier bar and repeat the complex.
The athlete will continue in this pattern until they cannot successfully lift the weight in the 30 second timeframe.

STRENGTH MOVEMENT STANDARDS
For complete movement standards please see "Clean, Anyhow ID 3.01,” “Front Squat ID 1.03,” and “Shoulder to Overhead ID 5.05” in the International Functional Fitness Federation's Movement Standards Document located at https://functionalfitness.sport/wp-content/uploads/2021/01/2021_iF3_Movement_Standards.pdf.
For convenience the following abbreviated standards are outlined below:
Definitions of all movements and positions are located in the movement standards document.
Please make sure to read the movement standards document completely.

STRENGTH SPECIAL REGULATIONS
Athletes may make as many attempts as they would like in each 30 second lifting window.
The complex must be successfully completed “unbroken.” Unbroken in this context means that once the athlete picks up the bar for the clean they must complete all 3 movements before dropping the bar again.
If the athlete fails the shoulder to overhead but is able to successfully return the barbell to the front rack position without it touching the ground or falling below the shoulder, the athlete may re-attempt the shoulder to overhead and if made the complex will count.
The athlete may not put the bar in the back rack to rest at anytime and may not perform the shoulder to overhead from the back rack.
Any style of clean and any style of shoulder to overhead may be used as long as the correct starting and finishing positions are displayed.
If an athlete chooses to squat clean the barbell that will NOT count as the front squat in the complex.
The athlete must perform an additional front squat for the repetition to count as the front squat in this complex.
An athlete may perform the front squat and shoulder to overhead as a thruster or “thruster jerk” as long as the correct squat depth and overhead lockout position is achieved during the repetition.
Foot position at the end of the movement is not required to be under shoulders for the repetition to count