Workouts & Tests
2023 European Championships — Test 1: Endurance
6 rounds for time (cap 20 min):
- 500 m BikeErg
- 250 m Run
Athletes bike 500 m then run 250 m on a track, repeating for 6 rounds and running across the line to stop the time.
None at this time.
Source: IF3 European Championships 2023 (Final Round)
2023 European Championships — Test 2: Strength
For max load on a running clock:
- 3 min to set a 3-rep-max Clean
- 1 min rest
- 2 min to set a 2-rep-max Shoulder-to-Overhead (from the ground)
- 1 min rest
- 1 min to set a 1-rep-max Clean & Jerk
Score is the total of the three segments.
Athletes have timed windows to build a 3-rep-max touch-and-go clean, a 2-rep-max shoulder-to-overhead from the floor, then a 1-rep-max clean & jerk, scored on the sum of the three.
Athletes change their own weights and may pre-load. The set of 3 cleans must be unbroken (no drop, no rest on the ground beyond a tap). Any clean from the floor and any shoulder-to-overhead from the front rack is allowed; the bar must be dropped in front for a set to count.
Tap a movement for its full standard.
Source: IF3 European Championships 2023 (Final Round)
2023 European Championships — Test 3: Bodyweight
AMRAP in 10 minutes. Buy-in — 2 rounds of:
- 3/2 Strict Ring Muscle-ups
- 10 m Run, 40 Double Unders, 10 m Run
- 6/4 Deficit Strict HSPU (12/8 cm)
- 20 m Run
Then AMRAP in the remaining time:
- 6/4 Ring Muscle-ups
- 10 m Run, 40 Double Unders, 10 m Run
- 12/10 Deficit HSPU (9.5/8 cm)
- 20 m Run
After a two-round strict buy-in (strict muscle-ups and deficit strict handstand push-ups bracketed by runs and double-unders), athletes accumulate as many rounds as possible of the kipping version in the time remaining.
On the 20 m shuttle athletes change direction at 10 m, touching both feet and one hand beyond the line; the 10 m runs require only crossing the line.
Tap a movement for its full standard.
Source: IF3 European Championships 2023 (Final Round)
2023 European Championships — Test 4: Skill
AMRAP in 8 minutes:
- 5 Pull-Overs
- 15-second unbroken Handstand Hold (1×1 m square)
- 15-second unbroken L-Sit Hold
Athletes cycle 5 pull-overs, a 15-second handstand hold inside a square, and a 15-second L-sit on parallettes, restarting any hold broken before 15 seconds.
Athletes may move within the box during the handstand hold. Any hold broken before 15 seconds restarts from zero.
Source: IF3 European Championships 2023 (Final Round)
2023 European Championships — Test 5: Mixed
For time (cap 14 min) — up and back:
- 20/15 cal Row
- 6 Burpee Box Step-Ups (60/50 cm)
- 8 Snatches (70/45 kg)
- 6 Burpee Box Jumps
- 6 Hang Snatches
- 6 Box-Facing Burpee Box Jump Overs
- 4 Overhead Squats
- 6 Box-Facing Burpee Box Jump Overs
- 6 Hang Snatches · 6 Burpee Box Jumps · 8 Snatches · 6 Burpee Box Step-Ups · 20/15 cal Row
A symmetrical up-and-back chipper: row into ascending box-and-barbell work to a midpoint of overhead squats, then back through every movement in reverse to a final row.
Burpee box step-ups and box jumps combine the Burpee-to-Target start with the Box Jump finish; no jump on step-ups (one foot at a time), a jump required on box jumps.
Tap a movement for its full standard.
Source: IF3 European Championships 2023 (Final Round)
2023 European Championships — Test 6: Power
For time (cap 4 min):
- 12 Dumbbell Hang Clean (2×22.5/15 kg)
- 10 m DB Front-Rack Walking Lunge
- 9 Dumbbell Shoulder-to-Overhead
- 10 m DB Front-Rack Walking Lunge
- 6 Devil’s Press
- 10 m Run to finish
A dumbbell couplet of hang cleans and shoulder-to-overhead separated by front-rack walking lunges, finishing with devil’s presses and a short run.
None at this time.
Tap a movement for its full standard.
Source: IF3 European Championships 2023 (Final Round)
