Workouts & Tests
2023 Asian Championships — Test 1: Endurance
4 rounds for time (cap 15 min):
- 400 m Treadmill Run
- 100 Double Unders
Athletes run 400 m on the treadmill then perform 100 double-unders, repeating for 4 rounds.
The rope must spin forward on double-unders. Athletes may not hold the treadmill handles except when mounting or dismounting.
Source: IF3 Asian Championships 2023
2023 Asian Championships — Test 2: Strength
For time (cap 5 min):
- 10 Overhead Squats (80/55 kg)
- 10 Squat Clean & Jerks (100/70 kg)
Pound plates used on-site (kg approximate).
Athletes perform 10 overhead squats from the floor, add weight, then 10 squat clean & jerks before running across the line.
The barbell comes from the floor — no racks. The clean must be a squat clean (a squat-clean thruster/thruster-jerk is allowed); any shoulder-to-overhead is fine for the jerk. Athletes change their own weight; a no-rep for dropping the bar behind.
Tap a movement for its full standard.
Source: IF3 Asian Championships 2023
2023 Asian Championships — Test 3: Bodyweight
AMRAP in 10 minutes:
- 2 Wall Walks
- 4 Rope Climbs (3.3 m)
- 6 Shuttle Runs (10 m each)
Combined cap for Tests 2 & 3: 17 minutes.
Athletes cycle 2 wall walks, 4 rope climbs and 6 shuttle runs as many times as possible in 10 minutes.
Both feet and one hand must touch beyond the line on each shuttle run except the final run of each set.
Source: IF3 Asian Championships 2023
2023 Asian Championships — Test 4: Mixed
3 rounds for time (cap 15 min):
- 30 cal Row
- 25 Toes Through Rings
- 20 Bar-Facing Burpees
- 15 Deadlifts (100/70 kg)
Athletes row, then toes-through-rings, bar-facing burpees and deadlifts, repeating the sequence for 3 rounds.
None at this time.
Tap a movement for its full standard.
Source: IF3 Asian Championships 2023
2023 Asian Championships — Test 5: Skill
For time (cap 10 min):
- 3 rounds: 5 m HS Walk, 10 Alternating Pistols, 5 m HS Walk, 1 Bar Complex
- 2 rounds: 10 m HS Walk, 20 Pistols, 10 m HS Walk, 2 Bar Complexes
- 1 round: 15 m HS Walk, 30 Pistols, 15 m HS Walk, 3 Bar Complexes
1 Bar Complex = 1 Pull-Over + 2 Bar Muscle-ups + 3 Toes-to-Bar + 4 Chest-to-Bar.
Handstand walks bracket alternating pistols and an escalating number of pull-up bar complexes across descending rounds.
The pull-up complex and handstand walks need not be unbroken. Pistols must alternate legs.
Tap a movement for its full standard.
Source: IF3 Asian Championships 2023
2023 Asian Championships — Test 6: Power
For time (cap 3 min):
- 21 cal SkiErg
- 15 Thrusters (55/40 kg)
- 20 m Front-Rack Walking Lunge (55/40 kg)
Combined cap for Tests 5 & 6: 15 minutes.
Athletes ski, perform 15 thrusters, then a 20 m front-rack walking lunge before crossing the line.
Athletes must stand tall with both feet over the line on the final lunge before dropping the bar, and remain on the SkiErg platform until all calories are complete. A no-rep for dropping the bar behind.
Source: IF3 Asian Championships 2023
