Team Mixed

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