Workouts & Tests
2021 Worlds — Test 1: Endurance
For time:
- 5 rounds of 20/15 cal SkiErg (1 min rest between rounds)
- 1,000 m Run (treadmill)
- 5 rounds of 20/15 cal SkiErg (1 min rest between rounds)
No rest after the 5th ski of the first block before the run. Time cap: 23:00
The SkiErg is pre-set to 20/15-calorie intervals with a 1-minute rest between. Athletes complete 5 rounds, then immediately move to the treadmill for a 1,000 m run (no rest after the 5th ski). After the run they return to the SkiErg for a second identical block of 5 rounds, finishing across the line.
Athletes may not touch the treadmill hand rails except when mounting/starting or to regain balance — repeated grabbing draws a warning then a :30 penalty per offense. Athletes must remain on each piece of equipment until the required meters/calories are complete.
Source: IF3 World Championships 2021
2021 Worlds — Test 2: Strength
For time:
- 8-6-4-2 Alternating Single-Arm Dumbbell Squat Clean & Jerk
Men: 40-45-50-55 kg · Women: 32.5-35-37.5-40 kg
Time cap: 5 minutes
Athletes perform 8 single-arm dumbbell squat clean & jerks at the first (lightest) dumbbell, alternating arms every rep, then move up to progressively heavier dumbbells for 6, 4 and 2 reps. After the final rep the dumbbell is returned to the ground and the athlete runs across the finish line.
Athletes must alternate arms after every successful rep. After a successful squat clean to front-rack lockout, the free hand may steady the dumbbell but must come off before the jerk. A failed jerk returned to the shoulder without touching the ground may be re-attempted without a new clean. At least one hand must stay on the dumbbell until it is back on the ground. The free hand may not push off the body.
Source: IF3 World Championships 2021
2021 Worlds — Test 3: Bodyweight
For time:
- 25 Toes-to-Rings
- 25 Handstand Push-ups
- 40 Lateral Burpees Over the Bar
- 25 Toes-to-Rings
- 25 Handstand Push-ups
- 30 Bar-Facing Burpees
- 25 Toes-to-Rings
- 25 Handstand Push-ups
- 20 Burpee Box Jump Overs (60/50 cm)
- 25 Toes-to-Rings
- 25 Handstand Push-ups
- 10 Burpee Pull-ups
Time cap: 15:00
Athletes cycle through 25 toes-to-rings and 25 handstand push-ups each round, followed by a burpee variation that changes every round — 40 lateral burpees over the bar, 30 bar-facing burpees, 20 burpee box jump overs, then 10 burpee pull-ups — decreasing in number but increasing in difficulty. Time stops after the final burpee pull-up.
For the 20 Burpee Box Jump Overs the Object-Facing Burpee Over Object standard is used; athletes may land on the box or clear it. For the 10 Burpee Pull-ups, on contact with the pull-up bar the athlete performs one pull-up of any style (kip allowed); the jump from the burpee may be used to catch the bar in a bent-arm hang.
Tap a movement for its full standard.
Source: IF3 World Championships 2021
2021 Worlds — Test 4: Skill
For time — 3 rounds:
- Handstand Walk + ramp/stairs ascent (~6 m)
- Legless Rope Climbs (4/3, then 3/2, then 2/1 by round)
- 6 Pistols on a small platform (right leg)
- 6 Pistols on a small platform (left leg)
- Handstand Walk + ramp/stairs ascent (~6 m)
Time cap: 9 minutes
Athletes kick to a handstand behind the line, walk over the obstacle, then complete their legless rope climbs and pistols (right leg then left) on the platform. They return for a there-and-back handstand walk over the obstacle before the next round of rope climbs and pistols. The rope-climb count drops each round.
Athletes may use their legs on the descent of the rope climbs. Pistols are done on a small platform — losing balance and stepping or falling off during a rep, or before showing control, voids that rep.
Source: IF3 World Championships 2021
2021 Worlds — Test 5: Mixed
4 rounds, each on a 3-minute clock:
- 30 Wall Balls (9/6 kg to 3 m)
- 20/15 cal Row
- Max Power Snatch (60/45 kg) in the remaining time
1 minute rest between rounds. Continue until 65 snatches are completed. Time cap: 15 minutes
On a 3-minute clock athletes complete 30 wall balls, row the required calories, then perform as many power snatches as possible in the time remaining. A 1-minute rest follows before the next round. The cycle repeats for 4 rounds or until 65 total snatches are completed.
None at this time.
Source: IF3 World Championships 2021
2021 Worlds — Test 6: Power
For time:
- 15 Bar Muscle-ups
- 20/15 cal Standing BikeErg
- 25 Chest-to-Bar Pull-ups
Time cap: 3 minutes
Athletes perform 15 bar muscle-ups, move to the BikeErg for the required calories while standing, then return to the pull-up bar for 25 chest-to-bar pull-ups before running across the finish line.
Athletes must stand while on the BikeErg — seats are removed from the bikes to prevent sitting.
Tap a movement for its full standard.
Source: IF3 World Championships 2021
These tests are transcribed from the official announcement, which carries the full movement standards, scaling and tiebreak detail.
Svenska Förbundet för Funktionell Fitness (Sweden)
🇸🇪SwedenIF3 Member Federation