5 rounds for time
21 wallballs 9/6kg 10/9 foot
15 toes to bar
9 hang power snatch 52.5/35kg

45/30kg RX Masters

25 minute time cap

Hang power snatch
The bar starts on the floor and must be lifted to a pause at the hip before the set starts. Each rep starts anywhere above the knee and is counted when the bar is overhead and the athlete is fully extended at the knees, hips, shoulders and elbows and the athlete is in control of the bar. If you drop the bar before completing the set the same start position applies again.

Toes to bar
The rep starts with the feet behind the plain of the bar and is counted when any portion of both feet touch the bar at the same time.

Wallball
The rep starts with the athlete squating below paralel and is counted when the ball hits the target. If you drop the ball it must come to a full stop before ypu can pick it up again, no bounce and catch.

Video
Set the video up with a clear view of the athlete performing the reps and the judge in shot. Show the weights on the bar and the weight of the ball at the start of the video. A clock must be visible in the video or use an app that displays the time on the screen.

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

AMRAP 12 minutes

20 handstand pushups
300 foot run
50 foot handstand walk
20 double dumbbell front squats 22/15kg

score in reps - 5 foot hsw = 1 rep - 25 foot run = 1 rep

6 minutes max cals on bike, ski and row at damper 10

minimum of 25 cals for males and 20 cals for females on each machine

150 double unders
40/30 chest to bar (pullups for masters females)
30 double dumbbell box step overs 22/15kg
20/15 bar muscleups (chest to bar for masters females)

Score is time

15 minute cut off

10 minute cut off

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

score is time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run - both partners at the same time

35 pullups
35 wallballs 9/6kg
80 double unders
25 pullups
25 wallballs
60 double unders
15 pullups
15 wallballs
40 double unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 60/40kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

knees to chest
double dumbbell front squats 15/10kg
box jump overs 24/20" Hands can be placed on box to aid jump

1000 foot run - both partners at the same time

60 wallballs 7/5kg
120 single unders
50 wallballs
100 single unders
40 wallballs
80 single unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 45/30kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

21 pullups
21 wallballs 9/6kg
50 double unders
15 pullups
15 wallballs
40 double unders
9 pullups
9 wallballs
30 double unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

knees to chest
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

30 wallballs 7/5kg
100 single unders
20 wallballs
80 single unders
10 wallballs
60 single unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 45/30kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

2 minute row for average watts

Grace

For time

6 minute cap

30 ground to overhead 60/40kg

40 wallballs
30 double dumbbell hang snatch 22/15kg
20 double dumbbell box step overs 22/15kg 24/20"

No time cap

2 minute row for average watts

6 minutes max cals on 3 machines with damper setting 10

minimum of 25 cals for males and 20 cals for females on each machine

2k bike
1k ski
1k row
1.5k bike
750m ski
750m row
1k bike
500m ski
500m row
500m bike
250m ski
250m row

For time

No cap

asdasd

5 rounds for time
21 wallballs 9/6kg 10/9 foot
15 toes to bar
9 hang power snatch 52.5/35kg

45/30kg RX Masters

25 minute time cap

Hang power snatch
The bar starts on the floor and must be lifted to a pause at the hip before the set starts. Each rep starts anywhere above the knee and is counted when the bar is overhead and the athlete is fully extended at the knees, hips, shoulders and elbows and the athlete is in control of the bar. If you drop the bar before completing the set the same start position applies again.

Toes to bar
The rep starts with the feet behind the plain of the bar and is counted when any portion of both feet touch the bar at the same time.

Wallball
The rep starts with the athlete squating below paralel and is counted when the ball hits the target. If you drop the ball it must come to a full stop before ypu can pick it up again, no bounce and catch.

Video
Set the video up with a clear view of the athlete performing the reps and the judge in shot. Show the weights on the bar and the weight of the ball at the start of the video. A clock must be visible in the video or use an app that displays the time on the screen.

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

AMRAP 12 minutes

20 handstand pushups
300 foot run
50 foot handstand walk
20 double dumbbell front squats 22/15kg

score in reps - 5 foot hsw = 1 rep - 25 foot run = 1 rep

6 minutes max cals on bike, ski and row at damper 10

minimum of 25 cals for males and 20 cals for females on each machine

150 double unders
40/30 chest to bar (pullups for masters females)
30 double dumbbell box step overs 22/15kg
20/15 bar muscleups (chest to bar for masters females)

Score is time

15 minute cut off

10 minute cut off

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

score is time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run - both partners at the same time

35 pullups
35 wallballs 9/6kg
80 double unders
25 pullups
25 wallballs
60 double unders
15 pullups
15 wallballs
40 double unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 60/40kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

knees to chest
double dumbbell front squats 15/10kg
box jump overs 24/20" Hands can be placed on box to aid jump

1000 foot run - both partners at the same time

60 wallballs 7/5kg
120 single unders
50 wallballs
100 single unders
40 wallballs
80 single unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 45/30kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

21 pullups
21 wallballs 9/6kg
50 double unders
15 pullups
15 wallballs
40 double unders
9 pullups
9 wallballs
30 double unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

knees to chest
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

30 wallballs 7/5kg
100 single unders
20 wallballs
80 single unders
10 wallballs
60 single unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 45/30kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

2 minute row for average watts

Grace

For time

6 minute cap

30 ground to overhead 60/40kg

40 wallballs
30 double dumbbell hang snatch 22/15kg
20 double dumbbell box step overs 22/15kg 24/20"

No time cap

2 minute row for average watts

6 minutes max cals on 3 machines with damper setting 10

minimum of 25 cals for males and 20 cals for females on each machine

2k bike
1k ski
1k row
1.5k bike
750m ski
750m row
1k bike
500m ski
500m row
500m bike
250m ski
250m row

For time

No cap

asdasd

5 rounds for time
21 wallballs 9/6kg 10/9 foot
15 toes to bar
9 hang power snatch 52.5/35kg

45/30kg RX Masters

25 minute time cap

Hang power snatch
The bar starts on the floor and must be lifted to a pause at the hip before the set starts. Each rep starts anywhere above the knee and is counted when the bar is overhead and the athlete is fully extended at the knees, hips, shoulders and elbows and the athlete is in control of the bar. If you drop the bar before completing the set the same start position applies again.

Toes to bar
The rep starts with the feet behind the plain of the bar and is counted when any portion of both feet touch the bar at the same time.

Wallball
The rep starts with the athlete squating below paralel and is counted when the ball hits the target. If you drop the ball it must come to a full stop before ypu can pick it up again, no bounce and catch.

Video
Set the video up with a clear view of the athlete performing the reps and the judge in shot. Show the weights on the bar and the weight of the ball at the start of the video. A clock must be visible in the video or use an app that displays the time on the screen.

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

AMRAP 12 minutes

20 handstand pushups
300 foot run
50 foot handstand walk
20 double dumbbell front squats 22/15kg

score in reps - 5 foot hsw = 1 rep - 25 foot run = 1 rep

6 minutes max cals on bike, ski and row at damper 10

minimum of 25 cals for males and 20 cals for females on each machine

150 double unders
40/30 chest to bar (pullups for masters females)
30 double dumbbell box step overs 22/15kg
20/15 bar muscleups (chest to bar for masters females)

Score is time

15 minute cut off

10 minute cut off

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

score is time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run - both partners at the same time

35 pullups
35 wallballs 9/6kg
80 double unders
25 pullups
25 wallballs
60 double unders
15 pullups
15 wallballs
40 double unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 60/40kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

knees to chest
double dumbbell front squats 15/10kg
box jump overs 24/20" Hands can be placed on box to aid jump

1000 foot run - both partners at the same time

60 wallballs 7/5kg
120 single unders
50 wallballs
100 single unders
40 wallballs
80 single unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 45/30kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

21 pullups
21 wallballs 9/6kg
50 double unders
15 pullups
15 wallballs
40 double unders
9 pullups
9 wallballs
30 double unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

knees to chest
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

30 wallballs 7/5kg
100 single unders
20 wallballs
80 single unders
10 wallballs
60 single unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 45/30kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

2 minute row for average watts

Grace

For time

6 minute cap

30 ground to overhead 60/40kg

40 wallballs
30 double dumbbell hang snatch 22/15kg
20 double dumbbell box step overs 22/15kg 24/20"

No time cap

2 minute row for average watts

6 minutes max cals on 3 machines with damper setting 10

minimum of 25 cals for males and 20 cals for females on each machine

2k bike
1k ski
1k row
1.5k bike
750m ski
750m row
1k bike
500m ski
500m row
500m bike
250m ski
250m row

For time

No cap

asdasd

5 rounds for time
21 wallballs 9/6kg 10/9 foot
15 toes to bar
9 hang power snatch 52.5/35kg

45/30kg RX Masters

25 minute time cap

Hang power snatch
The bar starts on the floor and must be lifted to a pause at the hip before the set starts. Each rep starts anywhere above the knee and is counted when the bar is overhead and the athlete is fully extended at the knees, hips, shoulders and elbows and the athlete is in control of the bar. If you drop the bar before completing the set the same start position applies again.

Toes to bar
The rep starts with the feet behind the plain of the bar and is counted when any portion of both feet touch the bar at the same time.

Wallball
The rep starts with the athlete squating below paralel and is counted when the ball hits the target. If you drop the ball it must come to a full stop before ypu can pick it up again, no bounce and catch.

Video
Set the video up with a clear view of the athlete performing the reps and the judge in shot. Show the weights on the bar and the weight of the ball at the start of the video. A clock must be visible in the video or use an app that displays the time on the screen.

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

AMRAP 12 minutes

20 handstand pushups
300 foot run
50 foot handstand walk
20 double dumbbell front squats 22/15kg

score in reps - 5 foot hsw = 1 rep - 25 foot run = 1 rep

6 minutes max cals on bike, ski and row at damper 10

minimum of 25 cals for males and 20 cals for females on each machine

150 double unders
40/30 chest to bar (pullups for masters females)
30 double dumbbell box step overs 22/15kg
20/15 bar muscleups (chest to bar for masters females)

Score is time

15 minute cut off

10 minute cut off

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

score is time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run - both partners at the same time

35 pullups
35 wallballs 9/6kg
80 double unders
25 pullups
25 wallballs
60 double unders
15 pullups
15 wallballs
40 double unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 60/40kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

knees to chest
double dumbbell front squats 15/10kg
box jump overs 24/20" Hands can be placed on box to aid jump

1000 foot run - both partners at the same time

60 wallballs 7/5kg
120 single unders
50 wallballs
100 single unders
40 wallballs
80 single unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 45/30kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

21 pullups
21 wallballs 9/6kg
50 double unders
15 pullups
15 wallballs
40 double unders
9 pullups
9 wallballs
30 double unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

knees to chest
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

30 wallballs 7/5kg
100 single unders
20 wallballs
80 single unders
10 wallballs
60 single unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 45/30kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

2 minute row for average watts

Grace

For time

6 minute cap

30 ground to overhead 60/40kg

40 wallballs
30 double dumbbell hang snatch 22/15kg
20 double dumbbell box step overs 22/15kg 24/20"

No time cap

2 minute row for average watts

6 minutes max cals on 3 machines with damper setting 10

minimum of 25 cals for males and 20 cals for females on each machine

2k bike
1k ski
1k row
1.5k bike
750m ski
750m row
1k bike
500m ski
500m row
500m bike
250m ski
250m row

For time

No cap

asdasd

5 rounds for time
21 wallballs 9/6kg 10/9 foot
15 toes to bar
9 hang power snatch 52.5/35kg

45/30kg RX Masters

25 minute time cap

Hang power snatch
The bar starts on the floor and must be lifted to a pause at the hip before the set starts. Each rep starts anywhere above the knee and is counted when the bar is overhead and the athlete is fully extended at the knees, hips, shoulders and elbows and the athlete is in control of the bar. If you drop the bar before completing the set the same start position applies again.

Toes to bar
The rep starts with the feet behind the plain of the bar and is counted when any portion of both feet touch the bar at the same time.

Wallball
The rep starts with the athlete squating below paralel and is counted when the ball hits the target. If you drop the ball it must come to a full stop before ypu can pick it up again, no bounce and catch.

Video
Set the video up with a clear view of the athlete performing the reps and the judge in shot. Show the weights on the bar and the weight of the ball at the start of the video. A clock must be visible in the video or use an app that displays the time on the screen.

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

AMRAP 12 minutes

20 handstand pushups
300 foot run
50 foot handstand walk
20 double dumbbell front squats 22/15kg

score in reps - 5 foot hsw = 1 rep - 25 foot run = 1 rep

6 minutes max cals on bike, ski and row at damper 10

minimum of 25 cals for males and 20 cals for females on each machine

150 double unders
40/30 chest to bar (pullups for masters females)
30 double dumbbell box step overs 22/15kg
20/15 bar muscleups (chest to bar for masters females)

Score is time

15 minute cut off

10 minute cut off

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

score is time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run - both partners at the same time

35 pullups
35 wallballs 9/6kg
80 double unders
25 pullups
25 wallballs
60 double unders
15 pullups
15 wallballs
40 double unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 60/40kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

knees to chest
double dumbbell front squats 15/10kg
box jump overs 24/20" Hands can be placed on box to aid jump

1000 foot run - both partners at the same time

60 wallballs 7/5kg
120 single unders
50 wallballs
100 single unders
40 wallballs
80 single unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 45/30kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

21 pullups
21 wallballs 9/6kg
50 double unders
15 pullups
15 wallballs
40 double unders
9 pullups
9 wallballs
30 double unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

knees to chest
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

30 wallballs 7/5kg
100 single unders
20 wallballs
80 single unders
10 wallballs
60 single unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 45/30kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

2 minute row for average watts

Grace

For time

6 minute cap

30 ground to overhead 60/40kg

40 wallballs
30 double dumbbell hang snatch 22/15kg
20 double dumbbell box step overs 22/15kg 24/20"

No time cap

2 minute row for average watts

6 minutes max cals on 3 machines with damper setting 10

minimum of 25 cals for males and 20 cals for females on each machine

2k bike
1k ski
1k row
1.5k bike
750m ski
750m row
1k bike
500m ski
500m row
500m bike
250m ski
250m row

For time

No cap

asdasd

5 rounds for time
21 wallballs 9/6kg 10/9 foot
15 toes to bar
9 hang power snatch 52.5/35kg

45/30kg RX Masters

25 minute time cap

Hang power snatch
The bar starts on the floor and must be lifted to a pause at the hip before the set starts. Each rep starts anywhere above the knee and is counted when the bar is overhead and the athlete is fully extended at the knees, hips, shoulders and elbows and the athlete is in control of the bar. If you drop the bar before completing the set the same start position applies again.

Toes to bar
The rep starts with the feet behind the plain of the bar and is counted when any portion of both feet touch the bar at the same time.

Wallball
The rep starts with the athlete squating below paralel and is counted when the ball hits the target. If you drop the ball it must come to a full stop before ypu can pick it up again, no bounce and catch.

Video
Set the video up with a clear view of the athlete performing the reps and the judge in shot. Show the weights on the bar and the weight of the ball at the start of the video. A clock must be visible in the video or use an app that displays the time on the screen.

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

AMRAP 12 minutes

20 handstand pushups
300 foot run
50 foot handstand walk
20 double dumbbell front squats 22/15kg

score in reps - 5 foot hsw = 1 rep - 25 foot run = 1 rep

6 minutes max cals on bike, ski and row at damper 10

minimum of 25 cals for males and 20 cals for females on each machine

150 double unders
40/30 chest to bar (pullups for masters females)
30 double dumbbell box step overs 22/15kg
20/15 bar muscleups (chest to bar for masters females)

Score is time

15 minute cut off

10 minute cut off

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

score is time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run - both partners at the same time

35 pullups
35 wallballs 9/6kg
80 double unders
25 pullups
25 wallballs
60 double unders
15 pullups
15 wallballs
40 double unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 60/40kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

knees to chest
double dumbbell front squats 15/10kg
box jump overs 24/20" Hands can be placed on box to aid jump

1000 foot run - both partners at the same time

60 wallballs 7/5kg
120 single unders
50 wallballs
100 single unders
40 wallballs
80 single unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 45/30kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

21 pullups
21 wallballs 9/6kg
50 double unders
15 pullups
15 wallballs
40 double unders
9 pullups
9 wallballs
30 double unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

knees to chest
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

30 wallballs 7/5kg
100 single unders
20 wallballs
80 single unders
10 wallballs
60 single unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 45/30kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

2 minute row for average watts

Grace

For time

6 minute cap

30 ground to overhead 60/40kg

40 wallballs
30 double dumbbell hang snatch 22/15kg
20 double dumbbell box step overs 22/15kg 24/20"

No time cap

2 minute row for average watts

6 minutes max cals on 3 machines with damper setting 10

minimum of 25 cals for males and 20 cals for females on each machine

2k bike
1k ski
1k row
1.5k bike
750m ski
750m row
1k bike
500m ski
500m row
500m bike
250m ski
250m row

For time

No cap

asdasd

5 rounds for time
21 wallballs 9/6kg 10/9 foot
15 toes to bar
9 hang power snatch 52.5/35kg

45/30kg RX Masters

25 minute time cap

Hang power snatch
The bar starts on the floor and must be lifted to a pause at the hip before the set starts. Each rep starts anywhere above the knee and is counted when the bar is overhead and the athlete is fully extended at the knees, hips, shoulders and elbows and the athlete is in control of the bar. If you drop the bar before completing the set the same start position applies again.

Toes to bar
The rep starts with the feet behind the plain of the bar and is counted when any portion of both feet touch the bar at the same time.

Wallball
The rep starts with the athlete squating below paralel and is counted when the ball hits the target. If you drop the ball it must come to a full stop before ypu can pick it up again, no bounce and catch.

Video
Set the video up with a clear view of the athlete performing the reps and the judge in shot. Show the weights on the bar and the weight of the ball at the start of the video. A clock must be visible in the video or use an app that displays the time on the screen.

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

AMRAP 12 minutes

20 handstand pushups
300 foot run
50 foot handstand walk
20 double dumbbell front squats 22/15kg

score in reps - 5 foot hsw = 1 rep - 25 foot run = 1 rep

6 minutes max cals on bike, ski and row at damper 10

minimum of 25 cals for males and 20 cals for females on each machine

150 double unders
40/30 chest to bar (pullups for masters females)
30 double dumbbell box step overs 22/15kg
20/15 bar muscleups (chest to bar for masters females)

Score is time

15 minute cut off

10 minute cut off

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

score is time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run - both partners at the same time

35 pullups
35 wallballs 9/6kg
80 double unders
25 pullups
25 wallballs
60 double unders
15 pullups
15 wallballs
40 double unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 60/40kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

knees to chest
double dumbbell front squats 15/10kg
box jump overs 24/20" Hands can be placed on box to aid jump

1000 foot run - both partners at the same time

60 wallballs 7/5kg
120 single unders
50 wallballs
100 single unders
40 wallballs
80 single unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 45/30kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

21 pullups
21 wallballs 9/6kg
50 double unders
15 pullups
15 wallballs
40 double unders
9 pullups
9 wallballs
30 double unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

knees to chest
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

30 wallballs 7/5kg
100 single unders
20 wallballs
80 single unders
10 wallballs
60 single unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 45/30kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

2 minute row for average watts

Grace

For time

6 minute cap

30 ground to overhead 60/40kg

40 wallballs
30 double dumbbell hang snatch 22/15kg
20 double dumbbell box step overs 22/15kg 24/20"

No time cap

2 minute row for average watts

6 minutes max cals on 3 machines with damper setting 10

minimum of 25 cals for males and 20 cals for females on each machine

2k bike
1k ski
1k row
1.5k bike
750m ski
750m row
1k bike
500m ski
500m row
500m bike
250m ski
250m row

For time

No cap

asdasd

5 rounds for time
21 wallballs 9/6kg 10/9 foot
15 toes to bar
9 hang power snatch 52.5/35kg

45/30kg RX Masters

25 minute time cap

Hang power snatch
The bar starts on the floor and must be lifted to a pause at the hip before the set starts. Each rep starts anywhere above the knee and is counted when the bar is overhead and the athlete is fully extended at the knees, hips, shoulders and elbows and the athlete is in control of the bar. If you drop the bar before completing the set the same start position applies again.

Toes to bar
The rep starts with the feet behind the plain of the bar and is counted when any portion of both feet touch the bar at the same time.

Wallball
The rep starts with the athlete squating below paralel and is counted when the ball hits the target. If you drop the ball it must come to a full stop before ypu can pick it up again, no bounce and catch.

Video
Set the video up with a clear view of the athlete performing the reps and the judge in shot. Show the weights on the bar and the weight of the ball at the start of the video. A clock must be visible in the video or use an app that displays the time on the screen.

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

AMRAP 12 minutes

20 handstand pushups
300 foot run
50 foot handstand walk
20 double dumbbell front squats 22/15kg

score in reps - 5 foot hsw = 1 rep - 25 foot run = 1 rep

6 minutes max cals on bike, ski and row at damper 10

minimum of 25 cals for males and 20 cals for females on each machine

150 double unders
40/30 chest to bar (pullups for masters females)
30 double dumbbell box step overs 22/15kg
20/15 bar muscleups (chest to bar for masters females)

Score is time

15 minute cut off

10 minute cut off

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

score is time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run - both partners at the same time

35 pullups
35 wallballs 9/6kg
80 double unders
25 pullups
25 wallballs
60 double unders
15 pullups
15 wallballs
40 double unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 60/40kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

knees to chest
double dumbbell front squats 15/10kg
box jump overs 24/20" Hands can be placed on box to aid jump

1000 foot run - both partners at the same time

60 wallballs 7/5kg
120 single unders
50 wallballs
100 single unders
40 wallballs
80 single unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 45/30kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

21 pullups
21 wallballs 9/6kg
50 double unders
15 pullups
15 wallballs
40 double unders
9 pullups
9 wallballs
30 double unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

knees to chest
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

30 wallballs 7/5kg
100 single unders
20 wallballs
80 single unders
10 wallballs
60 single unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 45/30kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

2 minute row for average watts

Grace

For time

6 minute cap

30 ground to overhead 60/40kg

40 wallballs
30 double dumbbell hang snatch 22/15kg
20 double dumbbell box step overs 22/15kg 24/20"

No time cap

2 minute row for average watts

6 minutes max cals on 3 machines with damper setting 10

minimum of 25 cals for males and 20 cals for females on each machine

2k bike
1k ski
1k row
1.5k bike
750m ski
750m row
1k bike
500m ski
500m row
500m bike
250m ski
250m row

For time

No cap

asdasd

5 rounds for time
21 wallballs 9/6kg 10/9 foot
15 toes to bar
9 hang power snatch 52.5/35kg

45/30kg RX Masters

25 minute time cap

Hang power snatch
The bar starts on the floor and must be lifted to a pause at the hip before the set starts. Each rep starts anywhere above the knee and is counted when the bar is overhead and the athlete is fully extended at the knees, hips, shoulders and elbows and the athlete is in control of the bar. If you drop the bar before completing the set the same start position applies again.

Toes to bar
The rep starts with the feet behind the plain of the bar and is counted when any portion of both feet touch the bar at the same time.

Wallball
The rep starts with the athlete squating below paralel and is counted when the ball hits the target. If you drop the ball it must come to a full stop before ypu can pick it up again, no bounce and catch.

Video
Set the video up with a clear view of the athlete performing the reps and the judge in shot. Show the weights on the bar and the weight of the ball at the start of the video. A clock must be visible in the video or use an app that displays the time on the screen.

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

AMRAP 12 minutes

20 handstand pushups
300 foot run
50 foot handstand walk
20 double dumbbell front squats 22/15kg

score in reps - 5 foot hsw = 1 rep - 25 foot run = 1 rep

6 minutes max cals on bike, ski and row at damper 10

minimum of 25 cals for males and 20 cals for females on each machine

150 double unders
40/30 chest to bar (pullups for masters females)
30 double dumbbell box step overs 22/15kg
20/15 bar muscleups (chest to bar for masters females)

Score is time

15 minute cut off

10 minute cut off

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

score is time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run - both partners at the same time

35 pullups
35 wallballs 9/6kg
80 double unders
25 pullups
25 wallballs
60 double unders
15 pullups
15 wallballs
40 double unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 60/40kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

knees to chest
double dumbbell front squats 15/10kg
box jump overs 24/20" Hands can be placed on box to aid jump

1000 foot run - both partners at the same time

60 wallballs 7/5kg
120 single unders
50 wallballs
100 single unders
40 wallballs
80 single unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 45/30kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

21 pullups
21 wallballs 9/6kg
50 double unders
15 pullups
15 wallballs
40 double unders
9 pullups
9 wallballs
30 double unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

knees to chest
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

30 wallballs 7/5kg
100 single unders
20 wallballs
80 single unders
10 wallballs
60 single unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 45/30kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

2 minute row for average watts

Grace

For time

6 minute cap

30 ground to overhead 60/40kg

40 wallballs
30 double dumbbell hang snatch 22/15kg
20 double dumbbell box step overs 22/15kg 24/20"

No time cap

2 minute row for average watts

6 minutes max cals on 3 machines with damper setting 10

minimum of 25 cals for males and 20 cals for females on each machine

2k bike
1k ski
1k row
1.5k bike
750m ski
750m row
1k bike
500m ski
500m row
500m bike
250m ski
250m row

For time

No cap

asdasd

5 rounds for time
21 wallballs 9/6kg 10/9 foot
15 toes to bar
9 hang power snatch 52.5/35kg

45/30kg RX Masters

25 minute time cap

Hang power snatch
The bar starts on the floor and must be lifted to a pause at the hip before the set starts. Each rep starts anywhere above the knee and is counted when the bar is overhead and the athlete is fully extended at the knees, hips, shoulders and elbows and the athlete is in control of the bar. If you drop the bar before completing the set the same start position applies again.

Toes to bar
The rep starts with the feet behind the plain of the bar and is counted when any portion of both feet touch the bar at the same time.

Wallball
The rep starts with the athlete squating below paralel and is counted when the ball hits the target. If you drop the ball it must come to a full stop before ypu can pick it up again, no bounce and catch.

Video
Set the video up with a clear view of the athlete performing the reps and the judge in shot. Show the weights on the bar and the weight of the ball at the start of the video. A clock must be visible in the video or use an app that displays the time on the screen.

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

AMRAP 12 minutes

20 handstand pushups
300 foot run
50 foot handstand walk
20 double dumbbell front squats 22/15kg

score in reps - 5 foot hsw = 1 rep - 25 foot run = 1 rep

6 minutes max cals on bike, ski and row at damper 10

minimum of 25 cals for males and 20 cals for females on each machine

150 double unders
40/30 chest to bar (pullups for masters females)
30 double dumbbell box step overs 22/15kg
20/15 bar muscleups (chest to bar for masters females)

Score is time

15 minute cut off

10 minute cut off

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

score is time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run - both partners at the same time

35 pullups
35 wallballs 9/6kg
80 double unders
25 pullups
25 wallballs
60 double unders
15 pullups
15 wallballs
40 double unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 60/40kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

knees to chest
double dumbbell front squats 15/10kg
box jump overs 24/20" Hands can be placed on box to aid jump

1000 foot run - both partners at the same time

60 wallballs 7/5kg
120 single unders
50 wallballs
100 single unders
40 wallballs
80 single unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 45/30kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

21 pullups
21 wallballs 9/6kg
50 double unders
15 pullups
15 wallballs
40 double unders
9 pullups
9 wallballs
30 double unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

knees to chest
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

30 wallballs 7/5kg
100 single unders
20 wallballs
80 single unders
10 wallballs
60 single unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 45/30kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

2 minute row for average watts

Grace

For time

6 minute cap

30 ground to overhead 60/40kg

40 wallballs
30 double dumbbell hang snatch 22/15kg
20 double dumbbell box step overs 22/15kg 24/20"

No time cap

2 minute row for average watts

6 minutes max cals on 3 machines with damper setting 10

minimum of 25 cals for males and 20 cals for females on each machine

2k bike
1k ski
1k row
1.5k bike
750m ski
750m row
1k bike
500m ski
500m row
500m bike
250m ski
250m row

For time

No cap

asdasd

5 rounds for time
21 wallballs 9/6kg 10/9 foot
15 toes to bar
9 hang power snatch 52.5/35kg

45/30kg RX Masters

25 minute time cap

Hang power snatch
The bar starts on the floor and must be lifted to a pause at the hip before the set starts. Each rep starts anywhere above the knee and is counted when the bar is overhead and the athlete is fully extended at the knees, hips, shoulders and elbows and the athlete is in control of the bar. If you drop the bar before completing the set the same start position applies again.

Toes to bar
The rep starts with the feet behind the plain of the bar and is counted when any portion of both feet touch the bar at the same time.

Wallball
The rep starts with the athlete squating below paralel and is counted when the ball hits the target. If you drop the ball it must come to a full stop before ypu can pick it up again, no bounce and catch.

Video
Set the video up with a clear view of the athlete performing the reps and the judge in shot. Show the weights on the bar and the weight of the ball at the start of the video. A clock must be visible in the video or use an app that displays the time on the screen.

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

AMRAP 12 minutes

20 handstand pushups
300 foot run
50 foot handstand walk
20 double dumbbell front squats 22/15kg

score in reps - 5 foot hsw = 1 rep - 25 foot run = 1 rep

6 minutes max cals on bike, ski and row at damper 10

minimum of 25 cals for males and 20 cals for females on each machine

150 double unders
40/30 chest to bar (pullups for masters females)
30 double dumbbell box step overs 22/15kg
20/15 bar muscleups (chest to bar for masters females)

Score is time

15 minute cut off

10 minute cut off

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

score is time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run - both partners at the same time

35 pullups
35 wallballs 9/6kg
80 double unders
25 pullups
25 wallballs
60 double unders
15 pullups
15 wallballs
40 double unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 60/40kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score is total weight of both team mates

4 minutes average watts on rower

30/20/10

knees to chest
double dumbbell front squats 15/10kg
box jump overs 24/20" Hands can be placed on box to aid jump

1000 foot run - both partners at the same time

60 wallballs 7/5kg
120 single unders
50 wallballs
100 single unders
40 wallballs
80 single unders

25 minute cut off

score in time

team grettel

10 rounds

5 ground to overhead 45/30kg
5 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

toes to bar
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

21 pullups
21 wallballs 9/6kg
50 double unders
15 pullups
15 wallballs
40 double unders
9 pullups
9 wallballs
30 double unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 60/40kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

score is total weight from all 3 lifts

9 minute time cap

2 minutes average watts on rower

15/12/9

knees to chest
double dumbbell front squats 22/15kg
box jump overs 24/20"

1000 foot run

30 wallballs 7/5kg
100 single unders
20 wallballs
80 single unders
10 wallballs
60 single unders

25 minute cut off

score in time

Grettel

10 rounds

3 ground to overhead 45/30kg
3 bar facing burpees

10 minute cut off

score in time

IFC 2021 Total

1 rep max shoulder to overhead
3 rep max back squat
5 rep max deadlift

9 minute time cap

score in weight

2 minute row for average watts

Grace

For time

6 minute cap

30 ground to overhead 60/40kg

40 wallballs
30 double dumbbell hang snatch 22/15kg
20 double dumbbell box step overs 22/15kg 24/20"

No time cap

2 minute row for average watts

6 minutes max cals on 3 machines with damper setting 10

minimum of 25 cals for males and 20 cals for females on each machine