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Movement Standards

Any movement listed and described in the Movement Standards document is eligible for inclusion in iF3 sanctioned events in the 2023 competition season.

The Movement Standards exist to allow athletes, coaches, and officials to understand:

  • what movements are eligible for inclusion in competition
  • how those movements will be judged
  • how to train during the season to ensure athletes will meet the required standards on competition day.

When competition tests are announced the iF3 may issue special regulations to elaborate on test flow or special circumstances unique to that particular competition which are not covered by the movement standards.

The Movement Standards document is available for download all season long on the iF3 website. Athletes, coaches, and officials are expected to have read and have thorough knowledge of the movement standards before entering an iF3 competition.

Changes made 2023

New Movements Added

  • Clean and Jerk ID 4.08  (The Clean and Jerk standard is to be used in situations where the athlete does NOT have to show full extension after the clean before doing the jerk. If full extension is required after the clean, the standard Clean, Anyhow ID 3.01 + Shoulder to Overhead ID 5.05 is to be used).
  • Double Under Crossover ID 10.10
  • Wall Facing Handstand Push-up ID 12.07
  • Worm Squat ID 16.01
  • Worm Clean ID 16.02
  • Worm Hang Clean ID 16.03
  • Worm Hang Clean & Jerk ID 16.04
  • Worm Thruster ID 16.05
  • Worm Shoulder To Overhead 16.06

Other Changes

  • A new heading titled “Team Synchro” has been added to each movement in the movement standards document detailing which parts of the movement need to be synchronized if synchronization is required in a team competition
  • Russian Kettlebell Swing, ID 6.02
    The rep requirement to keep the elbows straight for the entire length of the swing has been removed, and a rep end position of Elbows locked out has been added.
  • Row, ID 9.03
    The requirement to have both feet on the footplates before beginning to row has been removed.
  • A new variation has been added titled Shoulder V.22 which describes a variation of a movement where an object is kept on the shoulder during the duration of a repetition. The Variations list has also been slightly renumbered to correct a misnumbering from 2022. 

Competitive Programming in International Functional Fitness Medley Style Competitions follows the following methodology:

Test Categories

  • The tests are known in characteristics (i.e the categories or capacities being tested stay constant) but are unknown in demand (i.e. the actual movements, repetitions, loads, time domains, etc. being tested change at each competition).
  • The tests are created with the intention of allowing athletes to perform to their max potential.
  • The tests for the World Championships are initially created by the Programming Committee.
  • All tests themselves are then performed and tested for safety, reliability, and response elicited well in advance of the competition date.
  • The final testing protocol for the competition is sent to the Board of Directors for final approval.

Individual Medley

The Individual Medley is a 2 to 3 day individual functional fitness competitive format. At the International level this format contains six (6) tests of fitness across a standardized set of categories. The capacities tested in the Individual Medley are Endurance, Strength, Bodyweight, Skill, Mixed, and Power. A brief description of each category can be found below.

Note: Juniors do not perform Power and Skill. For details about juniors, read our section on youth.


This test contains movements designed to showcase aerobic capacity. It tests the athlete’s ability to sustain a pace for an extended period of time.


This test contains strength work with weights. It tests the athlete’s timing, coordination, and athleticism while working under a heavy load.


This test contains bodyweight movements paired with other aerobically challenging movements. It tests the athlete’s ability to complete a high number of repetitions quickly.


This test contains advanced skill work. It tests the athlete’s pacing ability, range of motion, skill, and core control.


This tests contains a variety of tasks and challenges. It may include bodyweight, strength, and endurance type movements all mixed together. It tests the athlete’s ability to transition between movements, perform movement variations, control pacing, and handle load variations.


This test contains a lot of work to be performed quickly in a short time frame. It tests the athlete’s ability to execute movements quickly with a proper strategy in order to display speed and pure power. This test is usually less than 5 minutes long.