2023 Masters & Junior World Championships
Workouts & Tests
2023 Masters & Junior Worlds — Test 1: Endurance
For reps (no cap):
- 0:00-1:00 Max Burpee Box Jump Overs (50 cm)
- Then EMOM until failure: Run, distance rising 10 m each minute (“death by”)
First-minute burpees are the tiebreak.
Athletes bank max burpee box jump overs in the first minute, then run an increasing distance each minute until they can no longer finish inside the minute.
Source: IF3 Masters & Junior World Championships 2023 (Canada)
2023 Masters & Junior Worlds — Test 2: Strength
For max load (cap 5 min):
- Max unbroken complex of 2 Squat Cleans + 2 Front Squats + 2 Shoulder-to-Overhead
Score is the heaviest successful complex.
In 5 minutes athletes build to the heaviest unbroken complex of 2 squat cleans, 2 front squats and 2 shoulder-to-overhead.
The complex must be unbroken.
Tap a movement for its full standard.
Source: IF3 Masters & Junior World Championships 2023 (Canada)
2023 Masters & Junior Worlds — Test 3: Bodyweight
For time (cap 15 min):
- 5-4-3-2-1 Seated Rope Climbs (4.5 m)
- 25-20-15-10-5 Ring Dips
- 100-80-60-40-20 Air Squats
Rope-climb and dip volume scaled by age.
Descending sets of seated rope climbs, ring dips and air squats for time.
Tap a movement for its full standard.
Source: IF3 Masters & Junior World Championships 2023 (Canada)
2023 Masters & Junior Worlds — Test 4: Skill
AMRAP in 9 minutes:
- 7.5 m Handstand Walk
- 50 Double-Unders
- 7.5 m Handstand Walk
- Pull-up variation — R1 20 Pull-ups, R2 10 Chest-to-Bar, R3 5 Bar Muscle-ups, R4+ 5 Pull-overs
Each round is two handstand walks bracketing 50 double-unders, then a pull-up movement that escalates in difficulty every round.
Tap a movement for its full standard.
Source: IF3 Masters & Junior World Championships 2023 (Canada)
2023 Masters & Junior Worlds — Test 5: Mixed
For time (cap 15 min):
- 1,600 m Assault Bike
- 30 m Front-Rack Axle-Bar Walking Lunge
- 33 Toes-to-Bar
- 33 Axle-Bar Power Cleans
- 33 Toes-to-Bar
- 30 m Lunge
- 1,600 m Assault Bike
Loads by age (52/34 kg or 43/30 kg).
A bike-bookended chipper of axle-bar lunges, toes-to-bar and power cleans.
Tap a movement for its full standard.
Source: IF3 Masters & Junior World Championships 2023 (Canada)
2023 Masters & Junior Worlds — Test 6: Power
For time (cap 4 min):
- 30/20 cal Row
- 10 Double-Dumbbell Power Snatch
- 10 Double-Dumbbell Thrusters
- 5 Power Snatch
- 5 Thrusters
Older divisions use a single dumbbell.
A row buy-in into descending sets of dumbbell power snatches and thrusters.
Source: IF3 Masters & Junior World Championships 2023 (Canada)
These tests are transcribed from the official announcement, which carries the full movement standards, scaling and tiebreak detail.
