Test 4 - Skill

Test 4: Skill

Age Groups 30-34 Through 50-54

As Many Rounds As Possible In 3 Minutes:

5 Pull-Ups

10 Air Squats

10 meter Handstand Walk

Rest 1:00

As Many Rounds As Possible in 4 Minutes:

5 Chest-to-Bar Pull-Ups

10 Goblet Squat (22.5kg/15kg)

Handstand Full Pirouette

10 meter Handstand Walk

Rest 1:00

As Many Rounds As Possible in 5 Minutes:

5 Bar Muscle-Ups

10 Single Dumbbell Overhead Squat (22.5kg/15kg)

10 meter Backwards Handstand Walk

Age Groups 55-59 Through 65+

As Many Rounds As Possible In 3 Minutes:

5 Pull-Ups

10 Air Squats

10 meter Double Dumbbell Overhead Carry

Rest 1:00

As Many Rounds As Possible in 4 Minutes:

5 Chest-to-Bar Pull-Ups

10 Goblet Squat (22.5kg/15kg)

5 meter Handstand Walk

Rest 1:00

As Many Rounds As Possible in 5 Minutes:

5 Bar Muscle-Ups

10 Double Dumbbell Front Squats (22.5kg/15kg)

10 meter Handstand Walk

Test 4 Flow

Athletes start on the starting line.

On the start signal, athletes will a 3 minute amrap of 5 pullups, 10 air squats, and a 10 meter handstand walk or overhead carry for some divisions.

At the 3 minute mark, athletes will stop working and return to their start mats while they rest for 1:00 minute.

Once the 1:00 minute rest is over, athletes will begin a 4 minute amrap of 5 Chest to Bar

Pull-ups, 10 Goblet Squats, and either a handstand pirouette into a handstand walk or just a

handstand walk depending on their division.

At the end of the 4 minutes, athletes will again rest

for 1:00 minute.

At the conclusion of the 1:00 minute rest, athletes will begin a final 5 minute amrap of 5 Bar Muscle-Ups, 10 Dumbbell Overhead Squats or 10 Dumbbell Front Squats, and either a backwards handstand walk or a handstand walk depending on their division.

The test will be over when the 5 minute clock expires.

The athletes total score will be the total number of

repetitions completed across all 3 amraps.

Test 4 Movement Standards

For complete movement standards please see the entries for “Pull-Up ID 7.04,” “Chest To Bar

Pull-up ID 7.05,” “Bar Muscle-Up ID 7.07,” “Air Squat ID 1.01,” “Front Loaded Squat ID 1.05,”

“Overhead Squat ID 1.04,” “Front Squat ID 1.03,” "Handstand Walk ID 12.03,” “Handstand

Pirouette ID 12.05,” and “Loaded Carry, ID 14.07, V.06 Overhead” in the International Functional

Fitness Federation's Movement Standards

Test 4 Special Regulations

Athletes may break up their handstand walks.

The minimum increment for any handstand

walk is 2.5 meters.

The score for this test is the total number of repetitions performed across all 3 amraps.