Compete
Divisions Offered
Masters (30-54)Masters (55+)Seniors (21-29)
All Events
Continental ChampionshipEvent completed
European Masters Championships
26–28 Jul 2024 Druskininkai, Lithuania
The Programming
Workouts & Tests
1
Endurance
2024 Masters Euros — Test 1: Endurance
Every 7:30 (or 8:00) for 3-4 rounds, descending calories:
- 35/27 → 20/12 cal SkiErg
- 800 m Run
- 35/27 → 20/12 cal Row
Rounds and caps vary by age group (cap 24-30 min). Score is the slowest round time (or unfinished cals/meters if capped).
Test Flow
Each interval athletes ski, run 800 m, then row, resting any time left in the window. Calorie requirements drop each round while the run stays 800 m; the slowest completed round is the score.
Special Regulations
Athletes must stay on each machine until all calories are complete. The run is on an outdoor track. Snapping the rower/ski handle back deliberately draws a 10-second / 5-cal penalty.
Equipment
Ski ErgRower
Source: IF3 Masters European Championships 2024 (Druskininkai, Lithuania)
1
fortime · cap 1800s · Reps 30 min
ENDURANCE | age groups 30-34 through 40-44
Every 7:30 for 4 Rounds Complete:
Round 1:
35/27 Calorie Ski Erg
800 meter Run
35/27 Calorie Row
Round 2:
30/22 Calorie Ski Erg
800 meter Run
30/22 Calorie Row
Round 3:
25/17 Calorie Ski Erg
800 meter Run
25/17 Calorie Row
Round 4:
20/12 Calorie Ski Erg
800 meter Run
20/12 Calorie Row
Time Cap: 30 Minutes
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
2
Strength
2024 Masters Euros — Test 2: Strength
4 rounds — in 2 minutes:
- 12 Double KB Hang-to-Overhead (24/16 kg) _(single-arm KB variants for older groups)_
- In the remaining time, find a 1-rep-max Clean & Jerk
1 min rest between rounds. Score is the total of the heaviest Clean & Jerk from each of the 4 rounds.
Test Flow
Each 2-minute round athletes clear their kettlebell hang-to-overhead reps then build to a max clean & jerk in the time left, resting 1 minute between rounds; the four best jerks are summed.
Special Regulations
Athletes may perform a hang kettlebell snatch or hang KB clean + shoulder-to-overhead. Single-KB divisions finish all 6 reps on one arm before switching. Own-weight changes; a no-rep for dropping the bar behind. Deliberately dropping the kettlebell from above the knee deducts 5 kg.
Equipment
BarbellKettlebell
Movement Standards
Tap a movement for its full standard.
Source: IF3 Masters European Championships 2024 (Druskininkai, Lithuania)
2
fortime · cap 1440s · Reps 24 min
ENDURANCE | age groups 45-49 through 50-54
Every 8 for 3 Rounds Complete:
Round 1:
35/27 Calorie Ski Erg
800 meter Run
35/27 Calorie Row
Round 2:
30/22 Calorie Ski Erg
800 meter Run
30/22 Calorie Row
Round 3:
25/17 Calorie Ski Erg
800 meter Run
25/17 Calorie Row
Time Cap: 24 Minutes
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
3
Bodyweight
2024 Masters Euros — Test 3: Bodyweight
3-4 rounds for time (cap 12 min), athlete-chosen pairing:
- 18/16 reps of Movement 1
- 14/12 reps of Movement 2
- 10/8 reps of Movement 3
Movements: Chest-to-Bar Pull-ups, Box Jumps (60/50 cm), Handstand Push-ups. Athletes assign each movement to a rep count before starting. Older groups: Pull-ups / Step-Ups / Hand-Release Push-ups.
Test Flow
Athletes pick which of the three movements gets the high, middle and low rep count (fixed for the whole test) and cycle them highest-to-lowest each round, advancing the box after every round.
Special Regulations
All box jumps/step-ups require stepping down (no rebounding). The chosen movement-to-rep pairing is locked at heat check-in and cannot change round to round. The box must be moved forward at the end of every round.
Equipment
Pull-up RigBox
Movement Standards
Tap a movement for its full standard.
Source: IF3 Masters European Championships 2024 (Druskininkai, Lithuania)
3
fortime · cap 1440s · Reps 24 min
ENDURANCE | age groups 55-59 through 65+
Every 8 for 3 Rounds Complete:
Round 1:
30/22 Calorie Ski Erg
800 meter Run
30/22 Calorie Row
Round 2:
25/17 Calorie Ski Erg
800 meter Run
25/17 Calorie Row
Round 3:
20/12 Calorie Ski Erg
800 meter Run
20/12 Calorie Row
Time Cap: 24 Minutes
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
4
Skill
2024 Masters Euros — Test 4: Skill
For time (cap 8:00), by age group:
- 50 Unbroken Double Unders
- 25 m Handstand Walk
- 50 Toes-to-Bar
- 25 m Handstand Walk
- 50 Unbroken Single-Under Crossovers
Older groups swap in Wall Walks and drop the unbroken requirement.
Test Flow
Athletes string 50 unbroken double-unders (restart on a trip), handstand walks bracketing 50 toes-to-bar, then 50 unbroken single-under crossovers; older divisions substitute wall walks.
Special Regulations
Minimum handstand-walk segment is 2.5 m. If capped mid-crossovers, the score uses the largest unbroken set achieved.
Equipment
Pull-up RigOther
Movement Standards
Tap a movement for its full standard.
Source: IF3 Masters European Championships 2024 (Druskininkai, Lithuania)
4
fortime · cap 480s · Reps 8 min
SKILLS | age groups 30-34 through 40-44
For Time:
50 Unbroken Double Unders
25 Meter Handstand Walk
50 Toes to Bar
25 Meter Handstand Walk
50 Unbroken Single Under Crossovers
Time Cap: 8:00
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
5
Mixed
2024 Masters Euros — Test 5: Mixed
For time (cap 12 min):
- 20 m Sandbag Lunges (30/20 kg)
- 30 Burpees Over Sandbag
- 40 cal BikeErg
- 30 Sandbag Squat Cleans
- 20 m Sandbag Lunges
- 15/10 Ring Muscle-ups
Older groups bookend with Wall Balls and finish on Bar Muscle-ups / Chest-to-Bar.
Test Flow
A sandbag chipper — lunges, burpees over the bag, bike, squat cleans, more lunges — finishing on ring muscle-ups (older groups add wall balls and finish on bar muscle-ups or chest-to-bar).
Special Regulations
Tiebreak is the time at the second set of sandbag lunges (or second wall-ball set for older groups). The sandbag may be held any way as long as it never touches the floor or rests on the legs at the bottom; minimum lunge segment 2.5 m.
Equipment
BikeWall BallRingsPull-up RigOther
Movement Standards
Tap a movement for its full standard.
Source: IF3 Masters European Championships 2024 (Druskininkai, Lithuania)
5
fortime · cap 480s · Reps 8 min
SKILLS | age groups 45-49 through 50-54
For Time:
50 Unbroken Double Unders
40 Toes to Bar
50 Single Under Crossovers
25 Meter Handstand Walk
Time Cap: 8:00
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
6
Power
2024 Masters Euros — Test 6: Power
For time (cap 5:00):
- 3 Power Snatch
- 6 Hang Power Snatch
- 9 Overhead Squat
- 4 Shuttle Runs (30 m out + 30 m back)
- 3 Power Snatch
- 6 Hang Power Snatch
- 9 Overhead Squat
Loads: 30-44 60/40 kg · 45-54 50/35 kg · 55+ 40/25 kg.
Test Flow
A barbell triplet of power snatches, hang power snatches and overhead squats, split by 4 long shuttle runs, then the triplet again.
Special Regulations
On each 30 m shuttle length athletes touch one hand and both feet behind the start line and touch the far box; only the first and last reps skip the ground touch.
Equipment
Barbell
Movement Standards
Tap a movement for its full standard.
Source: IF3 Masters European Championships 2024 (Druskininkai, Lithuania)
6
fortime · cap 480s · Reps 8 min
SKILLS | age groups 55-59 through 65+
For Time:
50 Double Unders
8 Wall Walks
25 Toes to Bar
8 Wall Walks
50 Double Unders
Time Cap: 8:00
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
7
max · cap 660s · Kilograms 11 min
STRENGTH | age groups 30-34 through 40-44
4 Rounds of:
In 2 Minutes Complete
12 Double Kettlebell Hang to Overhead (24Kg/16Kg)
In the remaining time find a 1 Rep Max Clean and Jerk
Rest 1 Minute Between Rounds
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
8
max · cap 660s · Kilograms 11 min
STRENGTH | age groups 45-49 through 50-54
4 Rounds of:
In 2 Minutes Complete
6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (One Arm)
6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Other Arm)
In the remaining time find a 1 Rep Max Clean and Jerk
Rest 1 Minute Between Rounds
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
9
max · cap 660s · Kilograms 11 min
STRENGTH | age groups 55-59 through 65+
4 Rounds of:
In 2 Minutes Complete
6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (One Arm)
6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Other Arm)
In the remaining time find a 1 Rep Max Clean and Jerk
Rest 1 Minute Between Rounds
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
10
fortime · cap 720s · Reps 12 min
BODYWEIGHT | age groups 30-34 through 40-44
4 Rounds For Time of
18 repetitions of Movement 1
14 repetitions of Movement 2
10 repetitions of Movement 3
\*The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform.
Time Cap: 12 Minutes
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
11
fortime · cap 720s · Reps 12 min
BODYWEIGHT | age groups 45-49 through 50-54
4 Rounds For Time of
16 repetitions of Movement 1
12 repetitions of Movement 2
8 repetitions of Movement 3
\*The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform.
Time Cap: 12 Minutes
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
12
fortime · cap 720s · Reps 12 min
BODYWEIGHT | age groups 55-59 through 65+
3 Rounds For Time of
16 repetitions of Movement 1
12 repetitions of Movement 2
8 repetitions of Movement 3
\*The 3 Movements for this Test are: Chest to Bar Pull-ups For Men/Pull-ups For Women, Step Ups (60/50cm), and Handstand Push-ups For Men/Hand Release Push-ups For Women. Athletes will choose which movement they will perform.
Time Cap: 12 Minutes
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
13
fortime · cap 720s · Reps 12 min
MIXED | age groups 30-34 through 40-44
For Time
20 meter Sandbag Lunges (30kg/20kg)
30 Burpees Over Sandbag
40 Calories Bike Erg
30 Sandbag Squat Clean (30kg/20kg)
20 meter Sandbag Lunges (30kg/20kg)
15/10 Ring Muscle-ups
Time Cap: 12 Minutes
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
14
fortime · cap 720s · Reps 12 min
MIXED | age groups 45-49 through 50-54
For Time
20 meter Sandbag Lunges (30kg/20kg)
30 Burpees Over Sandbag
40 Calories Bike Erg
30 Sandbag Squat Clean (30kg/20kg)
20 meter Sandbag Lunges (30kg/20kg)
10/5 Ring Muscle-ups
Time Cap: 12 Minutes
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
15
fortime · cap 720s · Reps 12 min
MIXED | age groups 55-59 through 65+
For Time
20 Wall Balls (9kg/6kg)
20 meter Sandbag Lunges (20kg/10kg)
30 Burpees Over Sandbag
40 Calories Bike Erg
30 Sandbag Squat Clean (20kg/10kg)
20 meter Sandbag Lunges (20kg/10kg)
20 Wall Balls (9kg/6kg)
7 Bar Muscle Ups/10 Chest To Bar Pull-ups
Time Cap: 12 Minutes
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
16
fortime · cap 300s · Reps 5 min
POWER | age groups 30-34 through 40-44
For Time
3 Power Snatch
6 Hang Power Snatch
9 Overhead Squat
4 Shuttle Run (30 meters out and 30 meters back = 1)
3 Power Snatch
6 Hang Power Snatch
9 Overhead Squat
Time Cap: 5:00
Barbell weight: 60kg/40kg
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
17
fortime · cap 300s · Reps 5 min
POWER | age groups 45-49 through 50-54
For Time
3 Power Snatch
6 Hang Power Snatch
9 Overhead Squat
4 Shuttle Run (30 meters out and 30 meters back = 1)
3 Power Snatch
6 Hang Power Snatch
9 Overhead Squat
Time Cap: 5:00
Barbell Weight 50kg/35kg
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
18
fortime · cap 300s · Reps 5 min
POWER | age groups 55-59 through 65+
For Time
3 Power Snatch
6 Hang Power Snatch
9 Overhead Squat
4 Shuttle Run (30 meters out and 30 meters back = 1)
3 Power Snatch
6 Hang Power Snatch
9 Overhead Squat
Time Cap: 5:00
Barbell Weight 40kg/25kg
Movement Standards
Tap a movement for its full standard.
Source: IF3 MASTERS EUROPEAN CHAMPIONSHIPS
These tests are transcribed from the official announcement, which carries the full movement standards, scaling and tiebreak detail.
