Endurance |
For time:
- 5 rounds of 20 calories on the skierg
- 1000 meter run on treadmill
- 5 rounds of 20 calories on the skierg
Rest 1 minute between rounds on skierg. After last 20 calorie ski, there is no rest. Immediately go to treadmill. Immediately after finishing the run begin first round on skierg.
Time Cap: 23:00
Link: Official Announcement of Tests for iF3 World Championships 2021
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Strength |
For Time:
- 8-6-4-2 Alternating Single Arm Dumbbell Squat Clean and Jerk
Weights: 40-45-50-55kg
Time Cap: 5 minutes
Link: Official Announcement of Tests for iF3 World Championships 2021
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Bodyweight |
4 rounds for time:
- 25 Toes to Rings
- 25 Handstand Push-ups
- 40-30-20-10 Burpees*
*Type of burpees change for each round Rnd 1: Lateral Burpees Over the Bar Rnd 2: Bar Facing Burpees Rnd 3: Burpee Box Jump Overs (60cm) Rnd 4: Burpee Pull-ups
Time Cap: 15:00 minutes
Link: Official Announcement of Tests for iF3 World Championships 2021
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Skill |
For Time:
- Handstand Walk + Ramp/Stairs Ascent (approximately 6 meters)
- 4 Legless Rope Climbs
- 6 Pistols on small platform (right leg)
- 6 Pistols on small platform (left leg)
- Handstand Walk + Ramp/Stairs Ascent (approximately 6 meters)
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- Handstand Walk + Ramp/Stairs Ascent (approximately 6 meters)
- 3 Legless Rope Climbs
- 6 Pistols on small platform (right leg)
- 6 Pistols on small platform (left leg)
- Handstand Walk + Ramp/Stair Ascent approximately 6 meters)
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- Handstand Walk + Ramp/Stairs Ascent (approximately 6 meters)
- 2 Legless Rope Climbs
- 6 Pistols on small platform (right leg)
- 6 Pistols on small platform (left leg)
- Handstand Walk to Ramp/Stair Ascent approximately 6 meters)
Time Cap: 9 minutes
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Mixed modal |
4 rounds on a 3 minute clock:
- 30 Wall Balls (9kg to 3m)
- 20 Calories on the Rower
- Max Power Snatch (60kg) in remaining time
Rest 1 minute between rounds. Continue until you complete 65 Snatches.
Link: Official Announcement of Tests for iF3 World Championships 2021
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Power |
For Time: • 15 Bar Muscle Up • 20/ Calorie Standing Bike Erg • 25 Chest to Bar Pull-Ups
Time Cap: 3min
Link: Official Announcement of Tests for iF3 World Championships 2021
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