Workouts & Tests
2022 Masters Worlds — Test 1: Endurance
For time (no cap):
- 2,500 m Run with a 20/14 lb vest
- 500 m Swim
- 2,500 m Run (no vest)
50-54+: 2,000 m vested run, 250 m swim, 2,000 m run.
Athletes run the first distance wearing a weight vest, swim, then run the final distance unvested. Older divisions cover shorter distances.
Source: IF3 Masters World Championships 2022 (Aruba)
2022 Masters Worlds — Test 2: Strength
For total load — 3 attempts each (:20 windows, one every 2 min):
- 1-rep-max Power Snatch
- 1-rep-max Strict Press (from the floor)
- 1-rep-max Clean (anyhow)
Score is the sum of all three lifts.
Athletes get three attempts at each lift in timed windows to build a max in the Power Snatch, Strict Press and Clean; the three best lifts are summed.
Tap a movement for its full standard.
Source: IF3 Masters World Championships 2022 (Aruba)
2022 Masters Worlds — Test 3: Bodyweight
AMRAP in 10 minutes:
- 25 Box Jump Overs (60/50 cm)
- 50 Toes-to-Bar
- 20 Box Jump Overs
- 40 Pull-ups
- 15 Box Jump Overs
- Max Bar Muscle-ups in the remaining time
60-64 & 65+ do Chest-to-Bar in place of Bar Muscle-ups.
Athletes descend through sets of box jump overs interspersed with toes-to-bar and pull-ups, then finish with max bar muscle-ups (or chest-to-bar for older divisions).
Tap a movement for its full standard.
Source: IF3 Masters World Championships 2022 (Aruba)
2022 Masters Worlds — Test 4: Mixed
For time — 3 rounds, descending load:
- 50 Double-Unders + 50 Back Squats (W1)
- 25 Double-Unders + 25 Shoulder-to-Overhead (W1)
- repeat with Front Squats (W2), then Overhead Squats (W3)
Loads descend each round by age (30-49 men: 52/43/30 kg; 50+ men: 43/34/20 kg).
Each round pairs double-unders and a squat variation (back, then front, then overhead) with shoulder-to-overhead, the barbell load dropping each round.
Tap a movement for its full standard.
Source: IF3 Masters World Championships 2022 (Aruba)
2022 Masters Worlds — Test 5: Skill
On a 4-minute clock:
- 2 min: longest Freestanding Handstand Hold
- 1 min: longest unbroken L-Sit (hands on yoga blocks)
- 1 min: accumulate Alternating Pistols
Score = handstand-hold seconds + L-sit seconds + 1 second per pistol.
Athletes bank a max handstand hold, then a max unbroken L-sit, then as many alternating pistols as possible, the three converted to a combined points score.
Source: IF3 Masters World Championships 2022 (Aruba)
2022 Masters Worlds — Test 6: Power
For time (cap 4 min):
- 12-9-6-3 Power Cleans
- 12-9-6-3 Bar-Facing Burpees
Loads by age (≤39 61/43 kg down to 60+ 34/25 kg).
Athletes alternate descending sets of power cleans and bar-facing burpees for time.
Tap a movement for its full standard.
Source: IF3 Masters World Championships 2022 (Aruba)
These tests are transcribed from the official announcement, which carries the full movement standards, scaling and tiebreak detail.
