Compete
Divisions Offered
Seniors (21-29)All Juniors (10-20)Team (MMFF)
All Events
World ChampionshipEvent completed
2025 World Championships
5–7 Dec 2025 Laisvės pr. 5, Vilnius, 04215 Vilniaus m. sav., Lithuania
The Programming
Workouts & Tests
1
Endurance
2025 Worlds — Test 1: Endurance
Accumulate max calories on the SkiErg in 20 minutes, with a shuttle-run buy-in every 2 minutes:
- 0:00 — 1 Shuttle Run, then ski
- Every 2 min the shuttle-run count increases by 1 (2, 3, 4 … up to 10 at 18:00)
Fail to finish the shuttle runs within a 2-minute window and you're eliminated. Score is total calories. Time cap: 20 minutes.
Test Flow
Athletes perform 1 shuttle run, then accumulate SkiErg calories until the 2:00 mark, when they stop to complete the next set of shuttle runs (increasing by one each round). The SkiErg does not reset, accumulating calories across all rounds. If an athlete cannot finish their shuttle runs within the window their test ends, scored by rounds completed with calories as the tiebreak.
Special Regulations
Athletes may stop skiing early to prepare but must not cross the shuttle start line until the interval begins, and may not stay on the SkiErg past the 2:00 mark to bank extra meters. The damper may be adjusted but the monitor may not be touched. An athlete eliminated in an earlier round cannot finish ahead of one who reached a later round, regardless of calories.
Equipment
Ski Erg
Source: IF3 World Championships 2025
2
Strength
2025 Worlds — Test 2: Strength
3 timed windows to find a 1-rep-max Squat Clean & Jerk.
Athletes get three separate 30-second windows to make attempts. All age groups perform the same test. Score is the heaviest successful lift.
Test Flow
Each heat is split into 4 groups of 4. Every 30 seconds a new group begins its window, and after 2 minutes the first group starts its second window. Athletes may make as many attempts as they like within each 30-second window, continuing until all have completed three windows.
Special Regulations
Athletes get 1 minute to preload before the first lift, may attempt as often as they like within the window, and change their own weights (plates 1.25–25 kg). Any shoulder-to-overhead from the front rack is allowed — no jerking or pressing from the back rack. Clips must be on before any attempt; dropping the bar behind, or a knee touching the ground, is a no-lift. Score is the heaviest successful lift.
Equipment
Barbell
Source: IF3 World Championships 2025
3
Bodyweight
2025 Worlds — Test 3: Bodyweight
AMRAP in 12 minutes:
- 2 Seated Rope Climbs (4.5 m)
- 9 m Unbroken Handstand Walk
- 8 Burpee Box Jump Overs (60/50 cm)
- 9 m Unbroken Handstand Walk
Senior & 21–22 must keep each handstand walk unbroken; younger groups may break every 3 m. Time cap: 12 minutes.
Test Flow
From the start line athletes move to the rope for 2 seated rope climbs, complete a 9 m handstand walk, 8 burpee box jump overs, then a second 9 m handstand walk back toward the rig before returning to a seated position to start the next round.
Special Regulations
On the Burpee Box Jump Overs athletes may jump on top (both feet must touch) or clear the box entirely. Senior and 21–22 athletes must do the 9 m handstand walk unbroken; 15–16, 17–18 and 19–20 may break every 3 m. For seated rope climbs, after leaving the ground athletes may use their legs for the rest of the climb and descent.
Equipment
RopeBox
Movement Standards
Tap a movement for its full standard.
Source: IF3 World Championships 2025
4
Skill
2025 Worlds — Test 4: Skill
Part A (50 pts): 1 attempt at a max L-Sit on yoga blocks for time (cap 2 min). Score = seconds held.
Part B (50 pts): After a 1-min transition, swim 50 m within a decreasing time cap each round (1:20 down to :40 over 9 rounds); complete all 9 and round 10 is a 50 m swim for time. Miss a cap and you're eliminated.
Some age groups swim 46 m.
Test Flow
Athletes take one max-hold L-Sit attempt on yoga blocks (2-min cap), then after a 1-minute transition into the water begin the swim ladder — 50 m per round with the cap dropping :05 each round. Missing a cap ends the test; finishing all 9 rounds earns a 10th round for time.
Special Regulations
Athletes start and end each swim round in the water; a round counts when one hand touches the wall at the 50 m mark. Any stroke is allowed; goggles are permitted but not fins, wet suits or other assistive gear. An athlete who reaches round 10 finishes ahead of any who did not, regardless of time. Deliberate interference with a lane-mate ends the test.
Equipment
Other
Source: IF3 World Championships 2025
5
Mixed
2025 Worlds — Test 5: Mixed
For time (cap 15 min):
3 rounds of:
- 5 Ring Muscle-ups
- 5 Deficit Handstand Push-ups on Parallettes (25/15 cm)
- 5 Bar Muscle-ups
Into 1 round of:
- 50 Heavy Double Unders
- 500 m Row
- 50 Heavy Double Unders
Into 3 rounds of:
- 10 Deadlifts (80/55 kg)
- 10 Shoulder-to-Overhead (80/55 kg)
- 10 Front-Rack In-Place Reverse Lunges (80/55 kg)
Test Flow
Athletes run to the rings for three rounds of ring muscle-ups, deficit parallette HSPU and bar muscle-ups, then a round of 50 heavy double unders, a 500 m row and 50 more double unders, and finally 3 barbell rounds of deadlifts, shoulder-to-overhead and in-place front-rack reverse lunges before the run to the line.
Special Regulations
The provided Velites jump rope (with Monster Cables) is mandatory for ages 17+ — three cable lengths (250/265/280 cm), 1.1 kg; 15–16 use their own rope. Athletes may hold the barbell “genie style” during the front-rack reverse lunges. Rope sizes may be tested in the warm-up area only.
Equipment
RingsPull-up RigRowerBarbellOther
Movement Standards
Tap a movement for its full standard.
Source: IF3 World Championships 2025
6
Power
2025 Worlds — Test 6: Power
For time (cap 5 min):
- 35 Chest-to-Bar Pull-ups
- 20 Double Dumbbell Thrusters (22.5/15 kg)
- 400 m BikeErg
17–18: 30 C2B at 20/12.5 kg · 15–16: 25 C2B at 15/10 kg
Test Flow
From behind the start line athletes run to the pull-up bar for their chest-to-bar pull-ups, move to the dumbbells for their thrusters, then bike 400 m before running across the finish line.
Special Regulations
Athletes may not drop the dumbbells — they must be placed on the ground with control. Dropping a dumbbell draws a time penalty, briefed onsite.
Equipment
Pull-up RigDumbbellBike
Movement Standards
Tap a movement for its full standard.
Source: IF3 World Championships 2025
These tests are transcribed from the official announcement, which carries the full movement standards, scaling and tiebreak detail.
