Workouts & Tests
2023 Worlds — Test 1: Endurance
For time:
- 2800 m Run
- 1,000 m SkiErg
- 1,000 m Row
- 2,000 m BikeErg
Time cap: 30 minutes
On the start signal, athletes run 2800 m, then move to the SkiErg for 1,000 m, the Rower for 1,000 m, and finish on the BikeErg for 2,000 m. The 19–20 age group performs the same test.
Source: IF3 World Championships 2023 (Oslo, Norway)
2023 Worlds — Test 2: Strength
For max load:
- 1-rep-max Clean & Jerk (3 attempts)
Score: heaviest successfully completed lift.
Athletes have 3 attempts to establish a 1-rep-max Clean and Jerk. The jerk may not be performed from the back rack position. The 19–20 age group performs the same test.
Source: IF3 World Championships 2023 (Oslo, Norway)
2023 Worlds — Test 3: Bodyweight
5 rounds for max reps, on a 3-minute clock:
- 16 Toes-to-Bar
- 3 Rope Climbs (4.5 m)
- 16 Pistols
- Max Burpee Box Jump Overs (60/50 cm) in the remaining time
1 minute rest between rounds. Time cap: 19 minutes
Each 3-minute round, athletes complete the Toes-to-Bar, Rope Climbs and Pistols, then accumulate Burpee Box Jump Overs until the round ends. Score is total BBJO reps. The 19–20 age group does a reduced sequence.
Tap a movement for its full standard.
Source: IF3 World Championships 2023 (Oslo, Norway)
2023 Worlds — Test 4: Skill
Part 1: Max Ring Muscle-ups in 90 seconds
Part 2 — for time: Handstand-walk obstacle course
- Walk forward
- Over ramp + stairs
- Into freestanding HSPU
- Half-pirouette to backward walk
- Around a pylon
Obstacle-course cap 2:30 · total cap 4:00
Part 1 is a 90-second max effort of Ring Muscle-ups. Part 2 is the handstand-walk obstacle course for time. The 19–20 age group has a modified Part 1.
Tap a movement for its full standard.
Source: IF3 World Championships 2023 (Oslo, Norway)
These tests are transcribed from the official announcement, which carries the full movement standards, scaling and tiebreak detail.
