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  • BC Functional Fitness

2021 Canadian Masters World Championship Qualifier Workouts

  • Test 1-3 scores must be submitted by August 12th @ 11:59PM

  • Test 4-5 scores must be submitted by August 19th @ 11:59PM

Athletes may register up until the August 19th event deadline. Register via your federation & you will be added to the event in Competition Corner.

Test 1: Strength

On a 16 minute clock: From 0:00-8:00: Set a 1 rep max Power Clean + Shoulder to Overhead From 8:00-16:00: Set a 3 rep max Back Squat Score = total weight lifted for both lifts

Workout Instructions

For movements standards, refer to IF3 movement standard rulebook: IF3 Movement Standards Rulebook


Test 2: Endurance

5 Rounds For Reps: 3 Minute AMRAP: 8 x 7.5 Meter Shuttle Runs 10 No Jump Burpees 8 x 7.5 Meter Shuttle Runs As Many Calories as Possible on the Concept 2 Rower in Time Remaining -Rest 1 Minute Between Rounds- Score = total Calories on the Rower.

Workout Instructions

For movements standards, refer to IF3 movement standard rulebook: IF3 Movement Standards Rulebook


Test 3: Bodyweight Skill (30-59)

For Time: 9 Minute Time CAP 10 Strict L-sit Pull-ups 10 Meter Handstand Walk – must be unbroken 10 Single Leg Squats (5 per Leg) 5 Bar Pull-overs 10 Meter Handstand Walk with 180 degree pirouette at the 5 Meter Mark ( 5 meters out and back) – must be unbroken 10 Single Leg Squats (5 per Leg) Accumulate 60 Seconds in Handstand Hold in Box (minimum 5 second intervals – each 5 second hold = 1 rep*) *5 second hold = 1 rep (if you hold 9 seconds you get 1 rep not 2) Score = Total Time or 9:00 + each rep not completed as 1 second (12 reps remaining = 9:12)

Test 3: Bodyweight Skill (60+)


9 Minute AMRAP: 5 Strict L-sit Pull-ups 20 Meter Bear Crawl 10 Single Leg Squats (5 per Leg) 30 Second L-sit Hold (in 5 second minimum holds) 30 Meter Bear Crawl 20 Single Leg Squats (5 per Leg) As Many Reps As Possible Wall Walks in Remaining Time

Workout Instructions

For movements standards, refer to IF3 movement standard rulebook: IF3 Movement Standards Rulebook


Test 4: Bodyweight Endurance (30-59)


12 Minute AMRAP: 2-4-6-8-10-12-14 etc Kipping Handstand Push-ups Chin Over Bar Pull-ups 10-15-20-25-30-35-40 etc Double Unders Score = total reps completed in 12 minutes

Test 4: Bodyweight Endurance (60+)


12 Minute AMRAP: 2-4-6-8-10-12-14 etc Hand Release Push-ups Chin Over Bar Pull-ups 10-15-20-25-30-35-40 etc Double Unders


Workout Instructions

For movements standards, refer to IF3 movement standard rulebook: IF3 Movement Standards Rulebook


Test 5: Power


For Time: 25/20 calorie Row 10 Thrusters* 10 Lateral Burpees Over Bar * Age 30-34, 35-39, 40-44 (115/80#) Age 45-49, 50-54, 55-59 (95/65#) Age 60-64, 65+ (75/55#) Score = time to complete work (3 minute CAP)

Workout Instructions

For movements standards, refer to IF3 movement standard rulebook: IF3 Movement Standards Rulebook

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