2026 Pan-Am Championships — Judging Scoresheets

All Teams

For Total Meters Across All 4 Athletes:
- 3 Minute Ski
- 10 second Transition
- 3 Minute Air Bike
- 10 second Transition
- 3 Minute Row
- 10 second Transition
- 3 Minute Run on Treadmill

Each athlete will start on a different piece of equipment and must rotate through all four stations in order.

• Athletes may use the treadmill handles to mount and dismount the treadmill only, but may not hold the handles while actively running on the treadmill.
• Athletes may not touch the screen on any of the machines. The meters will continue to accumulate for all 4 athletes with no resetting of the machines between athletes.

All Divisions

For Max Distance in Meters:
- 3 Minute Ski
- 10 second Transition
- 3 Minute Air Bike
- 10 second Transition
- 3 Minute Row
- 10 second Transition
- 3 Minute Run on Treadmill

• Athletes may use the treadmill handles to mount and dismount the treadmill only, but may not hold the handles while actively running on the treadmill.

All Teams

Each Athlete Will Have 3 Minutes to Establish the Heaviest Weight Possible for the Complex:
- 1 Power Clean
- 1 Shoulder to Overhead
- 1 Thruster
- 1 Hang Squat Clean

Female Athlete 1 and Female Athlete 2 will go first. Then there will be a 1 minute transition to switch the bar for the male athletes. Then Male Athlete 1 and Male Athlete 2 will each have 3 minutes to perform their lifts.

• The athlete can take as many attempts as they want in their 3 minute window.
• The other athletes on the team can assist with loading and unloading the bar.
• The female athletes will lift first, followed by a transition to switch out the barbell, followed by the male athletes.
• Athletes will receive a "no lift" if they drop the bar behind them, even if the lift was otherwise successfully completed.
• If an athlete's knee touches the ground that will result in a "no lift."
• Athletes must have completed the complex within the 3 minutes for the complex to count.
• Athletes must declare their weight to their Technical Official before each attempt.
• Athletes are responsible for changing their own weights. They may increase or decrease weights at any time.
• Clips must be on the bar before any attempt can be made, and any unused plates must be removed from the lifting area.
• Athletes must stay within their lifting area. Touching the line on the edge of the lifting area or going outside the lifting area during a lift will result in a "No Complex" and end the attempt.
• If an athlete receives a "no rep" during the complex but does not drop the bar, they can continue the complex until they receive the required number of counting reps to complete the complex. For example, if an athlete is no repped for depth on the thruster, they can repeat the thruster until they complete a counting repetition, and then move on to their hang squat clean.

All Divisions

5 Minutes to Establish the Heaviest Weight Possible for the Complex:
- 1 Power Clean
- 1 Shoulder to Overhead
- 1 Thruster
- 1 Hang Squat Clean

• The athlete can take as many attempts as they want in the 5 minute window.
• Athletes will receive a "no lift" if they drop the bar behind them, even if the lift was otherwise successfully completed.
• If an athlete's knee touches the ground that will result in a "no lift."
• Athletes must have completed the complex within the 5 minutes for the complex to count.
• Athletes must declare their weight to their Technical Official before each attempt.
• Athletes are responsible for changing their own weights. They may increase or decrease weights at any time.
• Clips must be on the bar before any attempt can be made, and any unused plates must be removed from the lifting area.
• Athletes must stay within their lifting area. Touching the line on the edge of the lifting area or going outside the lifting area during a lift will result in a "No Complex" and end the attempt.
• If an athlete receives a "no rep" during the complex but does not drop the bar, they can continue the complex until they receive the required number of counting reps to complete the complex.

All Teams

Male Athlete 1 and Female Athlete 1 will complete 4 Rounds For Time of:
- 20 Synchronized Toes To Bar
- 15 Synchronized Box Facing Burpee Box Jump Overs (60cm/50cm)
- 100 Double Unders Total (1 athlete working at a time)

Then Male Athlete 2 and Female Athlete 2 will complete 4 Rounds For Time of:
- 20 Synchronized Toes To Bar
- 15 Synchronized Box Facing Burpee Box Jump Overs (60cm/50cm)
- 100 Double Unders Total (1 athlete working at a time)

Time Cap: 25 Minutes

• Any tagging requirements will be briefed onsite.

Individuals, Masters 30-34 through 45-49, and Juniors 15-16 and Up

4 Rounds For Time:
- 25 Toes To Bar
- 15 Box Facing Burpee Box Jump Overs (60cm/50cm)
- 50 Double Unders

Time Cap: 10 Minutes

Masters 50-54 through 65+, and Juniors 12 and Under and 13-14

4 Rounds For Time:
- 15 Toes To Bar
- 15 Box Facing Burpee Box Jump Overs (60cm/50cm) (see Special Regulations for division scaling)
- 30 Double Unders

Time Cap: 10 Minutes

• Masters Ages 60-64 and 65+ may choose to step over the box instead of jump.
• Juniors ages 12 and Under and 13-14 will all use a 50 cm box regardless of gender.

All Teams

For Time — Each athlete will perform:
- 1 Legless Rope Climb
- 2 Rope Climbs
- 20 Dumbbell Overhead Squats (22.5kg/15kg)
- 20 Meter Handstand Walk
- 20 Dumbbell Overhead Squats (22.5kg/15kg)
- 3 Rope Climbs

Time Cap: 25 Minutes

• Handstand walks may be broken into designated sections which will be marked on the floor.
• Rope climb touch and descent lines will be briefed onsite.

Individuals, Masters 30-34 through 40-44, and Juniors 17-18 and Up

For Time:
- 2/1 Legless Rope Climbs
- 20 Dumbbell Overhead Squats (22.5kg/15kg)
- 10 Meter Handstand Walk with Full Pirouette at Half Way
- 10 Meter Handstand Walk with Full Pirouette at Half Way
- 20 Dumbbell Overhead Squats (22.5kg/15kg)
- 2/1 Legless Rope Climbs

Time Cap: 8 Minutes

Masters 45-49 through 55-59 and Juniors 15-16

For Time:
- 2/1 Seated Rope Climbs
- 20 Dumbbell Overhead Squats (15kg/12kg)
- 20 Meter Handstand Walk
- 20 Dumbbell Overhead Squats (15kg/12kg)
- 2/1 Seated Rope Climbs

Time Cap: 8 Minutes

Masters 60-64 and 65+

For Time:
- 3 Rope Climbs
- 15 Dumbbell Overhead Squats (12kg/9kg)
- 40 Meter Double Dumbbell Overhead Carry
- 15 Dumbbell Overhead Squats (12kg/9kg)
- 3 Rope Climbs

Time Cap: 8 Minutes

Juniors 12 and Under and 13-14 do not perform the Skill test.

• For divisions with a handstand pirouette, the pirouette must be performed in a designated box on the floor.
• Handstand walks may be broken into designated sections which will be marked on the floor.

All Teams

Male Athlete 1 and Female Athlete 1 will perform, For Time:
- 90 Wall Balls (9kg/6kg to 3m/2.75m)
- 70 Deadlifts (70kg/50kg)
- 50 Devil's Press (22.5kg/15kg)
- 30 Strict Handstand Push-ups
- 10 Power Snatches (70kg/50kg)

Then Male Athlete 2 and Female Athlete 2 will perform the same test.

Time Cap: 30 Minutes

None at this time.

Individuals, Masters 30-34 through 50-54, and Juniors 17-18 and Up

For Time:
- 50 Wall Balls (9kg/6kg to 3m/2.75m)
- 40 Deadlifts (70kg/50kg)
- 30 Devil's Press (22.5kg/15kg)
- 20 Strict Handstand Push-ups
- 10 Power Snatches (70kg/50kg)

Individuals and Masters 55-59 through 65+ and Juniors 15-16

For Time:
- 50 Wall Balls (6kg/4.5kg to 3m/2.75m)
- 40 Deadlifts (45kg/35kg)
- 30 Devil's Press (15kg/12kg)
- 20 Handstand Push-ups
- 10 Power Snatches (45kg/35kg)

Juniors 12 and Under and 13-14

For Time:
- 40 Wall Balls (4.5kg to 2.75m)
- 30 Deadlifts (35kg/25kg)
- 20 Devil's Press (15kg/12kg)
- 10 Handstand Push-ups
- 5 Power Cleans (35kg/25kg)

None at this time.

All Teams — Each Athlete Must Perform 1 Section of the Test

For Time:

Athlete 1 Performs 21-15-9:
- Thrusters (45kg)
- Pull-ups

Athlete 2 Performs 21-15-9:
- Thrusters (30kg)
- Pull-ups

Athlete 3 Performs 15-12-9:
- Thrusters (50kg)
- Chest to Bar Pull-ups

Athlete 4 Performs 12-9-6:
- Thrusters (60kg)
- Bar Muscle-Ups

• Athletes may squat clean thruster any repetition where the bar begins on the floor and this will count as a thruster.

All Divisions — FRAN, as written for iF3 World Record Trials

21-15-9:
- Thrusters
- Pull-ups

Time Cap: 4:00

Eligible to set World Records (must use iF3 approved set-up).

• Athletes must adhere to the iF3 World Record Criteria to be eligible for World Records.

2026 iF3 Pan-American Championships Team Test Announcements
TEST 1: ENDURANCE
For Total Meters Across All 4 Athletes:
3 Minute Ski
10 second Transition
3 Minute Air Bike
10 second Transition
3 Minute Row
10 second Transition
3 Minute Run on Treadmill
Each athlete will start on a different piece of equipment and must rotate through all four stationsin order.
Test 1 Flow
On the start signal, Athlete 1 will start on the ski, Athlete 2 will start on the bike, Athlete 3 willstart on the row, and athlete 4 will start on the treadmill and work for 3 minutes. They will thenhave :10 seconds to transition to the next station. The athlete on the treadmill will go to the ski.Then they will work again for 3 minutes. They will continue in this pattern until all athlete’s havedone all four machines. The team’s score will be the total number of meters accumulated by allathletes on all 4 machines.
Test 1 Movement Standards
For complete movement standards please see the entries titled “Skierg ID 9.07,” “Air Bike ID9.05,” “Row ID 9.03,” and “Run ID 9.01” in the International Functional Fitness Federation'sMovement Standards Document located at
Movement standards
.
Test 1 Special Regulations.
Athletes may use the treadmill handles to mount and dismount the treadmill only, but may nothold the handles while actively running on the treadmill.
Athletes may not touch the screen on any of the machines. The meters will continue toaccumulate for all 4 athletes with no resetting of the machines between athletes.

Minimum requirement: Total 10K

TEST 2: STRENGTH
Each Athlete Will Have 3 Minutes to Establish the Heaviest Weight Possible for the Complex:
1 Power Clean
1 Shoulder to Overhead
1 Thruster
1 Hang Squat Clean
Female Athlete 1 and Female Athlete 2 will go first. Then there will be a 1 minute transition toswitch the bar for the male athletes. Then Male Athlete 1 and Male Athlete 2 will each have 3minutes to perform their lifts.
Test 2 Flow, Movement Standards, and Special Regulations
Test 2 Flow
Athlete 1 will have 3 minutes to establish the heaviest weight possible for the complex of 1 powerclean into 1 shoulder to overhead into 1 thruster into 1 hang squat clean. Followed by Athlete 2,then Athlete 3, and then Athlete 4. The two female athletes will lift first, then there will be a oneminute transition to switch out the barbell before the male athletes begin. Athletes can make asmany attempts as they wish during their 3 minutes and increase or decrease weight as they seefit. The teams score will be the total of all 4 athlete’s heaviest successful lifts.
Test 2 Movement Standards
For complete movement standards please see “Power Clean 3.02,” “Thruster ID 5.06,” “HangSquat Clean ID 3.06,” and “Shoulder to Overhead ID 5.05” in the International FunctionalFitness Federation's Movement Standards Document located at
Movement standards
.
Test 2 Special Regulations
The athlete can take as many attempts as they want in their 3 minute window.
The other athletes on the team can assist with loading and unloading the bar.
The female athletes will lift first, followed by a transition to switch out the barbell, followed bythe male athletes.
Athletes will receive a “no lift” if they drop the bar behind them, even if the lift was otherwisesuccessfully completed.
If an athlete’s knee touches the ground that will result in a “no lift.”
Athlete’s must have completed the complex within the 3 minutes for the complex to count.
Athletes must declare their weight to their Technical Official before each attempt.
Athletes are responsible for changing their own weights. They may increase or decreaseweights at any time.
Clips must be on the bar before any attempt can be made, and any unused plates must beremoved from the lifting area.
Athletes must stay within their lifting area. Touching the line on the edge of the lifting area orgoing outside the lifting area during a lift will result in a “No Complex” and end the attempt.
If an athlete receives a “no rep” during the complex but does not drop the bar, they cancontinue the complex until they receive the required number of counting reps to complete thecomplex. For example, if an athlete is no repped for depth on the thruster, they can repeat thethruster until they complete a counting repetition, and then move on to their hang squat clean.

Minimum requirement: 185lbs Males / 155lbs Female for Individuals

TEST 3: BODYWEIGHT
Male Athlete 1 and Female Athlete 1 will complete
4 Rounds For Time of:
20 Synchronized Toes To Bar
15 Synchronized Box Facing Burpee Box Jump Overs (60cm/50cm)
100 Double Unders Total (1 athlete working at a time)
Then Male Athlete 2 and Female Athlete 2 will complete
4 Rounds For Time of:
20 Synchronized Toes To Bar
15 Synchronized Box Facing Burpee Box Jump Overs (60cm/50cm)
100 Double Unders Total (1 athlete working at a time)
Time Cap: 25 Minutes
Test 3 Flow
On the start signal, male athlete 1 and female athlete 1 will start their first round of synchronizedtoes to bar. After completing all their toes to bar repetitions they will move to their box forsynchronized box facing burpee box jump overs. After completing their burpee box jump overs,they will accumulate 100 double unders as a team. After completing their double unders, theywill head back to the bar to begin round 2. Athletes will continue in this pattern for a total of 4rounds before swapping with male athlete 2 and female athlete 2 who will begin their 4 roundsof the exact same test. After finishing their double unders on the final round, the pair will runacross the line to stop their time.
Test 3 Movement Standards:
For complete movement standards please see the entries for “Double Under ID 10.07,” "Toes toBar ID 7.01," "Object Facing Burpee Over Object ID 10.02” in the International Functional FitnessFederation's Movement Standards Document located at:
Movement standards
Test 3 Special Regulations
Any tagging requirements will be briefed onsite.

Minimum requirement: Finish round 7

TEST 4: MIXED RELAY 1
For Time:
Each athlete will perform:
1 Legless Rope Climb
2 Rope Climbs
20 Dumbbell Overhead Squats (22.5kg/15kg)
20 Meter Handstand Walk
20 Dumbbell Overhead Squats (22.5kg/15kg)
3 Rope Climbs
Time Cap: 25 Minutes
Test 4 Flow Division
On the start signal, athlete 1 will perform their rope climbs, followed by 20 dumbbell overheadsquats with a single dumbbell. After their overhead squats, they will perform their handstandwalk before working their way back through the test with another set of dumbbell overheadsquats and a set of 3 rope climbs, before athlete 2 can begin the test. Athletes 2, 3, and 4 will allperform the test in this same manner. The team’s score will be the total time for all four athlete’sto complete the test.
Test 4 Movement Standards
For complete movement standards please see the entries for “Rope Climb ID 11.01, includingVariation V.18 Legless” "Overhead Squat ID 1.04” “Handstand Walk ID 12.03,” in theInternational Functional Fitness Federation's Movement Standards Document located at
Movement standards
.
Test 4 Special Regulations
Handstand walks may be broken into designated sections which will be marked on the floor.
Rope climb touch and descent lines will be briefed onsite.

Minimum requirement: 215 reps

TEST 5: MIXED RELAY 2
Male Athlete 1 and Female Athlete 1 will perform:
For Time:
90 Wall Balls (9kg/6kg to 3m/2.75m)
70 Deadlifts (70 kg/50 kg)
50 Devil’s Press (22.5kg/15kg)
30 Strict Handstand Push-ups
10 Power Snatches (70kg/50 kg)
Then Male Athlete 2 and Female Athlete 2 will perform the same test
Time Cap: 30 Minutes
Test 5 Flow
At the start signal male and female athlete 1 will begin with wall balls. Only one athlete may workat a time and athletes may switch who is the working athlete whenever they desire. Once theathletes accumulate 90 wall balls, they will move on to accumulate 70 deadlifts, 50 devil’s press,30 strict handstand push-ups, and 10 power snatches. After the first pair finishes their powersnatches, male and female athlete 2 will begin and proceed through the test in the samemanner. When the second finish their last rep they will run across the line to stop the team’stime.
Test 5 Movement Standards
For complete movement standards please see the entries for “Wall Ball ID 15.04,” "Devil’s PressID 15.07,” “Deadlift ID. 2.01,” “Handstand Push-up ID 12.01,” “Snatch, Anyhow ID 4.01,” and“Clean, Anyhow ID 3.01 in the International Functional Fitness Federation's MovementStandards Document located at
Movement standards
.
Test 5 Special Regulations
Minimum requirements: 400 reps

TEST 6: TEAM STRATEGY
Each Athlete Must Perform 1 section of the test:
For Time:
Athlete 1 Performs:
21-15-9
Thrusters (45kg)
Pull-ups
Athlete 2 Performs:
21-15-9
Thrusters (30kg)
Pull-ups
Athlete 3 Performs:
15-12-9
Thrusters (50kg)
Chest to Bar Pull-ups
Athlete 4 Performs:
12-9-6
Thrusters (60kg)
Bar Muscle-Ups
Test Flow
Each athlete must perform one of the couplets in this test. Each couplet has a different weightassigned for the thrusters That weight will not change regardless if a male or female athlete isperforming the couplet. Once an athlete begins a couplet, they cannot switch places withanother athlete until they complete all repetitions in their couplet. Time will stop when the finalathlete finishes their last rep and runs across the line to stop the team’s time.
Movement Standards
Please see the iF3 Movement Standards for “Thruster ID 5.06,” “Pull-up ID 7.04,” “Bar Muscle-
Up ID 7.07,” and “Chest to Bar Pull-ups ID 7.05” located at
Special Regulations
Athletes may squat clean thruster any repetition where the bar begins on the floor and this willcount as a thruster.
Minimum Requirements: finish 12 Thrusters (60Kg)

PRUEBA 1: RESISTENCIA INICIACIÓN DEPORTIVA
Todas las Divisiones/categorías/edades
Máxima Distancia en Metros:
3 Minutos de Ski
10 segundos de Transición
3 Minutos de Air Bike
10 segundos de Transición
3 Minutos de Remo
10 segundos de Transición
3 Minutos de Carrera (air runner/otro)
Flujo de la Prueba 1
A la señal de inicio, los atletas realizarán Ski durante 3 minutos acumulando la mayor cantidad de metros posible.
Luego tendrán 10 segundos para realizar la transición a su bicicleta, (air bike) donde pedalearán durante 3
minutos. Después harán la transición al remo y remarán durante 3 minutos.
Finalmente, los atletas harán la transición a la caminadora y correrán durante 3 minutos, acumulando la mayor cantidad de metros posible.
La puntuación del atleta será el número total de metros acumulados en las 4 máquinas.
Estándares de Movimiento de la Prueba 1
Para consultar los estándares completos de movimiento, rule book “SkiErg ID 9.07”, “Air Bike ID
9.05”, “Row ID 9.03” y “Run ID 9.01” en el Documento de Estándares de Movimiento de la Federación
Internacional deFitness Funcional.
Reglamentos Especiales de la Prueba 1.
Los atletas pueden utilizar las agarraderas de la caminadora únicamente para subir y bajar de ella, pero no pueden sujetarse de las agarraderas mientras corren activamente en la caminadora.

PRUEBA 2: FUERZA
Todas las Divisiones
5 Minutos para Establecer el Mayor Peso Posible para el Complex:
1 power clean
2 Front Squat
1 Hang Squat Clean
Flujo, Estándares de Movimiento y Reglamentos Especiales de la Prueba 2
Flujo de la Prueba 2
Los atletas tienen 5 minutos para establecer el mayor peso posible para el complex de 1 Power Clean seguido de 2 Front Squats y 1 Hang Squat Clean.
Los atletas pueden realizar tantos intentos como deseen durante los 5 minutos y aumentar o disminuir el peso según consideren conveniente. La puntuación del atleta será su complex exitoso de mayor peso.
Estándares de Movimiento de la Prueba 2
Para consultar los estándares completos de movimiento, consulte “Power Clean 3.02”, “Front Squat ID 1.03”, “Hang Squat Clean ID
3.06”, en el Documento de Estándares de Movimiento de la Federación Internacional de Fitness Funcional
Reglamentos Especiales de la Prueba 2
El atleta puede realizar tantos intentos como desee dentro de la ventana de 5 minutos.
Los atletas recibirán un “no lift” si dejan caer la barra detrás de ellos, incluso si el levantamiento se completó correctamente.
Si la rodilla de un atleta toca el suelo, el resultado será un “no lift”.
El atleta debe haber completado el complex dentro de los 5 minutos para que el complejo cuente.
Los atletas deben declarar su peso a su Oficial Técnico (juez) antes de cada intento.
Los atletas son responsables de cambiar sus propios pesos. Pueden aumentar o disminuir los pesos en cualquier momento.
Los seguros deben estar colocados en la barra antes de realizar cualquier intento, y todos los discos no utilizados deben retirarse del área de
levantamiento.
Los atletas deben permanecer dentro de su área de levantamiento. Tocar la línea del borde del área de levantamiento o salir del área durante un levantamiento dará como resultado un “No Complex” y finalizará el intento.
Si un atleta recibe un “no rep” durante el complex pero no deja caer la barra, puede continuar el complex hasta completar el número requerido de repeticiones válidas. Por ejemplo, si un atleta recibe un no rep por profundidad en el Front squat, puede repetir el movimiento hasta completar una repetición válida y luego continuar con su Hang Squat Clean.

PRUEBA 3: PESO CORPORAL
Individuales, Masters 30-34 hasta 45-49, y Juniors 15-16 en adelante
4 rondas Por Tiempo:
30 Knee Raises
15 Burpee Box Step Overs de Frente al Cajón (60cm / 50cm)
100 Single Under
Time Cap: 10 Minutos
Masters 50-54 hasta 65+, y Juniors 12 y Menores y 13-14
4 rondas Por Tiempo:
20 Knee Raises
15 Burpee de Frente a la Línea
80 Single Under
Time Cap: 10 Minutos
Flujo de la Prueba 3
A la señal de inicio, los atletas comenzarán su primera ronda de Knee Raises. Después de completar todas sus repeticiones de KR pasarán a su Burpee de Frente a la Línea. Después de completar su Burpees, tomarán su cuerda y realizarán Single Under. Después de completar sus Single Under, regresarán a la barra para comenzar la ronda 2.
Los atletas continuarán con este patrón durante un total de 4 rondas.
Después de terminar sus Single Under en la ronda final, los atletas correrán y cruzarán la línea para detener su tiempo.
Estándares de Movimiento de la Prueba 3:
Para consultar los estándares completos de movimiento, consulte: “Single Under ID 10.06”, “Knee Raise ID 7.09”, “Facing Burpee
Over Object ID 10.02” en el Documento de Estándares de Movimiento de la Federación Internacional de Fitness Funcional.

PRUEBA 4: MIXTA
Individuales y Masters 30-34 hasta 50-54 y Juniors 17-18 en adelante
Por Tiempo:
50 Wall Balls (6kg/4.5 kg a 3m/2.75m)
40 Deadlifts (35kg/25 kg)
30 Devil’s Press (15kg/12kg)
20 Push Ups
10 Power Clean (35kg/25 kg)
Cap 15
Individuales y Masters 55-59 hasta 65+ y Juniors 15-16
50 Wall Balls (6kg/4.5kg a 2.75m)
40 Deadlifts (25kg/15 kg)
30 Devil’s Press (12kg/9kg)
20 Hand Release Push-ups
10 Power Clean (25kg/15 kg)
Cap 15min
Juniors 12 y Menores y 13-14
40 Thrusters con Mancuernas (9kg/4kg)
30 Deadlifts (20 kg/15kg)
20 Devil’s Press (9kg/4kg)
10 Hand Release Push Ups
5 Power Cleans (20kg/15 kg)
Cap15 min

Flujo de la Prueba 4
A la señal de inicio, los atletas realizarán el número designado de Wall Balls. Luego se moverán a su barra para realizar Deadlifts seguidos de Devil’s Press, Después se dirigirán a la siguiente estación para sus Push-ups y finalmente regresarán a su barra para realizar los Cleans. Cuando terminen su última
repetición correrán y cruzarán la línea para detener su tiempo.
Estándares de Movimiento de la Prueba 4
Para consultar los estándares completos de movimiento, consulte “Wall Ball ID 15.04”, “Devil’s Press ID 15.07”,
“Deadlift ID. 2.01”, “Push-up ID 15.01”,
“Hand Release Push Ups ID 15.02”, “Thruster ID 5.06” y “Clean, Anyhow ID 3.01” en el Documento de
Estándares de Movimiento de la Federación Internacional de Fitness Funcional
Reglamentos Especiales de la Prueba 4
Ninguno por el momento

PRUEBA 5: SKILL
Individuals and Masters 30-34 through 40-44 and Juniors 17-18 and Up
For Time:
3/2 Rope Climbs
20 one hand Dumbbell Overhead Squats Derecha (15/12kg)
20 meter over head walking lunges (15/12kg)
20 one hand Dumbbell overhead squat Izquierda. (15/12kg)
3/2 Rope Climbs
Time Cap: 8 Minutes
Masters 45-49 Through 55-59 and Juniors 15-16
For Time:
2/1 Rope Climbs
20 one hand Dumbbell Overhead Squats (libre)(12/9kg)
20 Meter over head walking lunges one DB (12/9 Kg)
20 one hand Dumbbell Overhead Squats (libre) (12/9kg)
2/1 Rope Climbs
Time Cap: 8 Minutes
Masters 60-64 and 65+
For Time:
2/1 Rope Climbs
15 one hand Dumbbell Overhead Squats (libre) (12kg/9kg)
40 Meter over head walking lunges one Db (9/4kg)
15 one hand Dumbbell Overhead Squats (libre) (12kg/9kg)
Time Cap: 8 Minutes

Test 5 – Flujo:
A la señal de inicio, los atletas realizarán su de ascenso de cuerda, seguida de sentadillas overhead con mancuerna utilizando una sola mancuerna. Después de completar las sentadillas overhead, realizarán su walking lunges con una mancuerna over head, antes de recorrer nuevamente el test en sentido inverso, realizando otra serie de sentadillas overhead con mancuerna y otra serie de ascensos de cuerda. Finalmente, deberán correr y cruzar la línea para detener su tiempo.
Test 5 – Estándares de movimiento
Para consultar los estándares completos de los movimientos, revise las siguientes entradas: “Rope Climb ID 11.01,
“Overhead Squat ID 1.04”, “Handstand Pirouette ID 12.05, variación V.06 Overhead”, dentro del Documento de
Estándares de Movimiento de la International Functional Fitness Federation, disponible en Movement Standards.
Test 4 – Reglamentaciones especiales para atletas
Para las divisiones que incluyan una pirueta en parada de manos (handstand pirouette), la pirueta deberá realizarse dentro de un recuadro designado en el suelo.
Las caminatas de manos (handstand walks) podrán dividirse en secciones designadas, las cuales estarán marcadas en el suelo.