2021 Masters World Championships
Workouts & Tests
2021 Masters Worlds — Test 1: Endurance
For time (no cap):
- 300 m Swim
- ~6,000 m Run
Must be completed — no time cap.
Athletes swim 300 m then run approximately 6,000 m.
Flotation assistance is permitted, but an athlete using it cannot place above one who did not.
Source: IF3 Masters World Championships 2021 (Cairo, Egypt)
2021 Masters Worlds — Test 2: Strength
For load — ascending ladder, :30 at each bar:
- 1 Clean (anyhow) + 1 Front Squat + 1 Shoulder-to-Overhead
Men: 70-80-90-100-110-120-130-140-150-155-160-165 kg
Women: 45-55-60-70-75-80-85-90-95-100-105-110 kg
Athletes have 30 seconds at each barbell to complete the unbroken complex, moving up an ascending weight ladder.
The complex must be performed unbroken.
Tap a movement for its full standard.
Source: IF3 Masters World Championships 2021 (Cairo, Egypt)
2021 Masters Worlds — Test 3: Bodyweight
For time (cap 8 min):
- 21-15-9 Pull-ups & Handstand Push-ups
- straight into 9-15-21 Toes-to-Bar & Hand-Release Push-ups
Athletes complete a 21-15-9 couplet of pull-ups and handstand push-ups, then immediately a 9-15-21 couplet of toes-to-bar and hand-release push-ups.
Tap a movement for its full standard.
Source: IF3 Masters World Championships 2021 (Cairo, Egypt)
2021 Masters Worlds — Test 4: Skill
4 rounds of 2 min work / 1 min rest:
- 3 Rope Climbs (4.5 m)
- 10 Alternating Pistols
- Max Overhead Squats in the remaining time
Continue until 75 Overhead Squats or 4 rounds complete. Loads: 30-49 55/35 kg · 50-59 45/30 kg · 60+ 40/25 kg.
On each 2-minute round athletes climb the rope 3 times, perform 10 alternating pistols, then accumulate overhead squats until the round ends, resting 1 minute between rounds.
Test ends at 75 overhead squats or after 4 rounds, whichever comes first.
Source: IF3 Masters World Championships 2021 (Cairo, Egypt)
2021 Masters Worlds — Test 5: Mixed
For time (cap 15 min):
- 30-20-10 Bar-Facing Burpees & Hang Snatch (anyhow)
- straight into 10-20-30 Wall Balls (9/6 kg to 3 m) & Hang Clean (anyhow)
Loads: ≤49 45/30 kg · 50+ 40/25 kg.
Athletes work through a 30-20-10 couplet of bar-facing burpees and hang snatches, then a 10-20-30 couplet of wall balls and hang cleans.
Tap a movement for its full standard.
Source: IF3 Masters World Championships 2021 (Cairo, Egypt)
2021 Masters Worlds — Test 6: Power
For time (cap 4 min):
- 21 Thrusters
- 15 m Front-Rack Walking Lunge
- 9 Shoulder-to-Overhead
Loads: ≤49 60/45 kg · 50-59 50/35 kg · 60+ 45/30 kg.
Athletes perform 21 thrusters, a 15 m front-rack walking lunge, then 9 shoulder-to-overhead for time.
Tap a movement for its full standard.
Source: IF3 Masters World Championships 2021 (Cairo, Egypt)
These tests are transcribed from the official announcement, which carries the full movement standards, scaling and tiebreak detail.
