IF3 Worlds 2022

Ejercicios

FOR TIME

5 Rope Climbs from a Seated Start (4.5 meters)
100 unbroken Double Unders*
Accumulate 90 second L-Sit on Parallettes
100 unbroken Double Unders*

TIMECAP: 12 minutos

Descripción / Variantes

*AG 19-20 does 50+50 unbroken Double Unders

Ejercicios

FOR TIME

5 Rounds For Time:

20 Alternating Pistols
15 Burpee Box Jump Overs
7 meter unbroken Handstand Walk Down*
7 meter unbroken Handstand Walk Back*
5 Ring Muscle-Ups**

TIMECAP: 20 minutos

Descripción / Variantes

*AG 19-20 does not have to be unbroken
** AG 19-20 only does 3 Ring Muscle-Ups per round

Ejercicios

FOR TIME

INDIVIDUALS & AGES 19-20
Swim 250m
Run 3200m

JUNIORS 13-14, 15-16, 17-18
Swim 150m
Run 2400m

TIMECAP: 60 minutos

Descripción / Variantes

TEAM
M1 & F1 Swim 250m each
All Athletes Run 3200m
M2 & F2 Swim 250m each
CAP 35min

Ejercicios

FOR TIME

INDIVIDUALS & AGES 19-20

10 Snatch anyhow
10 Clean & Jerk anyhow

TIMECAP: 6 minutos

Descripción / Variantes

Ejercicios

FOR TIME

Buy-In:

500 meter Row
50 Chest to Bar Pull-ups
Then in any order of athlete’s choosing:

30 Kettlebell Box Step Over
30 Bearhug Sandbag Squats
30 Single Arm Alternating Dumbbell Hang Snatch
Time Cap: 12 minutes (15 minutes for AG 19-20)

TIMECAP: 12 minutos

Descripción / Variantes

Weights, seniors:

Kettlebells: 2 x 53/35 lbs (24/16 kg)
Sandbags: 100/50 lbs (45/23 kg)
Dumbbells: 80/55 lbs (35/25 kg)
Weights, AG 19-20:

Kettlebells: 2 x 53/35 lbs (24/16 kg)
Sandbags: 100/50 lbs (45/23 kg)
Dumbbells: 50/35 lbs (22,5/15 kg)

Ejercicios

FOR TIME

21/18 Calorie Echo Bike (15/12 for AG 19-20)
15 Thrusters
9 x 8 meter Shuttle Run

TIMECAP: 3 minutos

Descripción / Variantes

Weights, seniors: 135/85 lbs (61/39 kg)
Weights, AG 19-20: 115/75 lbs (52/34 kg)

Ejercicios

FOR TIME

A1: 8 Rope Climbs (4.5 meters)
A2: 4 sets of 2 Unbroken Rope Climbs (4.5 meters)
A1: 60 Alternating Pistols
A2:
5 unbroken right leg pistols
5 unbroken left leg pistols
10 unbroken right leg pistols
10 unbroken left leg pistols
15 unbroken right leg pistols
15 unbroken left leg pistols all within a designated area
A1: 4 sections of a Handstand Walk (8 Meters)
A2: 4 Unbroken sections of Handstand Walk with an object between their feet (8 Meters)

TIMECAP: 30 minutos

Descripción / Variantes

This test will be performed in same gender pairs.

Athlete 1 (A1) and Athlete 2 (A2) will go first.

After the first pair have completed their work, the second will begin and work through the same movements and repetitions in the same patterns with Athlete 3 performing the same movements as Athlete 1 and Athlete 4 performing the same movements as Athlete 2.

Ejercicios

FOR TIME

Pair 1:
Buy in:
200 Double Unders (One Athlete working at a time)

Immediately followed by:
21-15-9 Synchronized Toes to Bar
21-15-9 Synchronized Overhead Squat (115/85 lbs, 52/39kg)

Buy-Out:
200 Double Unders (One Athlete working at a time)

Pair 2:
Buy in:
200 Double Unders (One Athlete working at a time)

Immediately Followed By
12-9-6 Synchronized Bar Muscle-ups
12-9-6 Synchronized Single Arm Dumbbell Overhead Squat (80/55 lbs, 36/25 kg)

Buy Out:
200 Double Unders (One Athlete working at a time)

TIMECAP: 25 minutos

Descripción / Variantes

Ejercicios

AMRAP

As Many Repetitions as Possible in 3 Minutes of:

Snatch Anyhow @ 205/145 lbs (93/66 kg) (Performed By Male 1 and Female 1)
Immediately Followed by As Many Repetitions as Possible in 4 Minutes of:

Clean and Jerk Anyhow @ 275/185 lbs (125/84 kg) (Performed by Male 2 and Female 2)

TIMECAP: 7 minutos

Descripción / Variantes

Ejercicios

FOR TIME

Athlete 1:
75 Wall Balls (3 meters, 20 lbs)
15 Synchronized Burpees Over the Worm
15 Worm Thrusters

Athlete 2:
50 Strict Handstand Push-ups
15 Synchronized Burpees Over the Worm
15 Worm Shoulder to Overhead

Athlete 3:
30 Power Clean (155 lbs, 70 kg)
15 Synchronized Burpees Over the Worm
15 Worm Clean and Jerks

Athlete 4:
10 Wall Walks on to Plates
15 Synchronized Burpees Over the Worm

TIMECAP: 30 minutos

Descripción / Variantes

Ejercicios

FOR TIME

In a relay format, each athlete will perform

30/20 Calories Echo Bike
10 sections Sandbag Bear Hug Carry (200/150 lbs, 90/68 kg) (Section Length: 10m)

TIMECAP: 20 minutos

Descripción / Variantes

Ejercicios

FOR TIME

50 Double Unders
5 Rope Climbs
50 Double Unders
25 Sandbag Clean
50 Double Unders
50 Thrusters
50 Double Unders

TIMECAP: 12 minutos

Descripción / Variantes

Thruster Weight by Age Group:
13-14 years old: 45/35 lbs (20/15 kg)
15-16 years old: 65/45 lbs (30/20 kg)
17-18 years old: 75/55 lbs (35/25 kg)

Sandbag Weight by Age Group:
13-14 years old: 65/35 lbs (30/20 kg)
15-16 years old: 100/65 lbs (45/30 kg)
17-18 years old: 150/100 lbs (68/45 kg)

Ejercicios

MAX WEIGHT

3 attempts to set a 1 rep max shoulder to overhead, anyhow
Followed by

3 attempts to set a 5 rep max Deadlift

TIMECAP: 6 minutos

Descripción / Variantes

30 second lifting window, followed by a 2 minute rest

Ejercicios

AMRAP

Buy-In:
40/30 Calories Echo Bike

Immediately into:
1-2-3-4-5… Wall Walks
2-4-6-8-10… Strict Pull-ups
3-6-9-12-15… Box Jump Overs (60cm/50cm)

TIMECAP: 15 minutos

Descripción / Variantes