AFFF National Final 2020 – Individual & Team Tests

Score submission date:
INDIVIDUAL & TEAMS: Oct 21st @ 10am AEST

TEST 1 – Endurance

For time – 30min cap 

5 rounds 

400m run 

400m row


SCORE

Score is for time.

WeTime: Video timing platform.
To redeem click HERE
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Use this pre-set timer

Scorecard

ROW
Athlete rows on a concept 2 rowing machine.

REP END
Seated on rower.
Both feet on foot plates.
Both feet must stay strapped into rower until the rower has ticked over the 400m 

REP REQUIREMENT
Row until designated goal is met (400 meters)

CYCLE & POST REP
Cycle:
The machine must be re-set before a new rep is started
*Rep = new 400m goal
*Athlete or judge may re-set rower

VALID EQUIPMENT
Concept 2 Rowing machine.

RUN
Athlete runs on an Athletics track

REP START
Standing free behind the start line.

REP END
Standing free behind the end line.

MEASUREMENTS
400 meter run must be on an athletics track.
400 meters can not be broken into shuttles or have any other distance break up 


TEST 2 – Strength

In a 10min time window 

Hit a 6rm Thruster
and then
Hit a 3rm Thruster

(Must be in the above order)


SCORE
Your score is the total weight on the bar (including the bar) for the 6rm thruster + total weight on the bar (including the bar) for the 3rm thruster

As an example: 85kg for the 6rm + 67.5kg for the 3rm = score of 152.5kg

WeTime: Video timing platform.
To redeem click HERE
For free access use this code: WEPRM

You can use the pre-set timer here

Scorecard

THRUSTER
Athlete performs a front squat and in one fluid movement continues to press the bar overhead.

REP START
Bottom of squat with bar in front of torso, supported by the hands.

REP END
Overhead lockout.

REP REQUIREMENT
Athlete must begin with an empty bar on the ground.
When taking the bar from the ground the athlete can choose to either power clean the barbell to the shoulders and then go into a thruster, or full squat clean into the thruster.
Bar must be moved in one fluid motion from bottom of squat to overhead position.
Athlete must maintain extended knees and hips after the bar has left the front-rack position and until the bar is supported overhead with locked elbows.
Belts, wrist wraps and knee sleeves are permitted.
Elbow and knee wraps are not permitted.

CYCLE & POST REP
The bar can be returned to rep start in any controlled manner.
Athlete must perform a successful 6rm thruster before moving on to the 3rm thruster


TEST 3 – Gymnastic Skill

For time – 20min Cap

3 seated legless rope climb

(up and down to 10ft)

150 double unders

5m out and back HS walk

(around a cone unbroken) 

2 seated legless rope climb

(up and down to 10ft)

100 double unders

5m out and back HS walk

(around a cone unbroken) 

1 seated legless rope climb

(up and down to 10ft)

50 double unders

5m out and back HS walk 

(around a cone unbroken) 

SCORE
Score is for time.
If athlete does not complete the test within the set time, then score is CAP plus reps COMPLETED

Unbroken handstand walk = 1rep

WeTime: Video timing platform.
To redeem click HERE
For free access use this code: WEPRM

You can use the pre-set timer here

Scorecard

ROPE CLIMB, SEATED
Athlete climbs up a suspended vertical rope from seated position on floor.

REP START
Seated, only glutes in contact with the ground.
Both hands off the rope.

REP END
In contact with ground.

REP REQUIREMENT
No part of the body except glutes may touch the ground before the rep end.
Touch designated target with one hand.
After touching target, show control below designated descent line.

CYCLE & POST REP
The athlete may return to rep start in any controlled manner.

MEASUREMENTS
Target.
Designated descent line (10ft marker)

DOUBLE UNDER
Athlete jumps rope with the rope passing two times under their feet per jump.

REP START
Standing free.
Holding both ends of a jump-rope, one in each hand.

REP END
Holding both ends of a jump-rope, one in each hand.

REP REQUIREMENT
Rope rotates around the sagittal axis of the body.
A jump with a two feet take-off is required from rep start.
While in air, the rope must pass underneath both feet the designated number of  times.
Number of rotations = 2.

CYCLE & POST REP
Additional rotations are not allowed post rep. Otherwise the athlete may return to rep start in any controlled manner.

HANDSTAND WALK
Athlete walks on their hands. 

REP START
Both hands in contact with ground behind the starting line.

REP END
Both hands in contact with ground past the end line.

REP REQUIREMENT
Only hands may contact the ground.
Feet remain above the hips and head throughout the full rep.
Rep (5m out and back) around a cone must be unbroken
Of rep is failed, athlete must begin back behind rep start line
Athlete must go around cone and not over
Hands must not make contact with the cone

CYCLE & POST REP
Continuous segments: rep end is a valid new rep start.
Otherwise: the athlete may return to rep start in any controlled manner.

MEASUREMENTS
Start and end line for each segment (rep).


TEST 4 – Mixed Modal

For time – 20min cap

2 rounds of

20 toes to bar

20 wall ball @ 6/9kg, 9/10ft

20 deadlifts @ 80/120kg 

20 lateral burpees over the bar 

Into

1 round

40 toes to bar

40 wall ball @ 6/9kg, 9/10ft

40 deadlifts @ 80/120kg 

40 lateral burpees over the bar 

SCORE
Score is for time.  If athlete does not complete the test within the set time, then score is CAP plus reps COMPLETED

WeTime: Video timing platform.
To redeem click HERE
For free access use this code: WEPRM

You can use the pre-set timer here

Scorecard

TOES TO BAR
Athlete hanging from a horizontal bar moves toes to contact bar.

REP START
Vertical hang from horizontal bar.
Hips fully extended.
Heels break the vertical plane directly under the bar.

REP END
Toes on both feet touch the bar simultaneously.
The contact point is within the width of the hands.

REP REQUIREMENT
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.

CYCLE & POST REP
The athlete may return to rep start in any controlled manner.

WALL BALL
Athlete stands up like a front squat and in one movement continues by throwing the ball towards a target.

REP START
Bottom of squat position with a medicine ball in the frontal plane supported by the hands.

REP END
Medicine ball hits the wall above, and only above the designated height.

REP REQUIREMENT
Athlete, while ascending, throws the ball.

CYCLE & POST REP
The ball must be caught on its way down from previous throw or the ball must be retrieved from the ground.

MEASUREMENTS
The standard height for the target is 10ft for men and 9ft for women.

DEADLIFT
Athlete moves bar from ground to hips.

REP START
Bar on ground.
Hand(s) on bar.

REP END
Deadlift lockout.

REP REQUIREMENT
Hands and arms are kept outside the legs.
At the top of the movement the athlete’s knees and hips must be fully extended, with the shoulders behind the bar.
Chalk and injury prevention/protection such as tape are permitted. Sticky substances or anything used for advantage are prohibited. Belts are permitted

CYCLE & POST REP
Bar cannot bounce, that is have notable upwards momentum from ground impact.

LATERAL BURPEE OVER BAR
Athlete from lying on the ground parallel to the bar, gets up and jumps over bar.

REP START
Standing parallel to the bar

REP END
Standing free on the other side of the bar.

REP REQUIREMENT
Jump over bar with simultaneous take-off with both feet. Athlete passes over the bar with entire body.
At the bottom position, the athlete’s chest and hips must touch the ground.
Contacting the bar with feet during the transition over is ok
Jumping with one foot followed by the other is NOT permitted

CYCLE & POST REP
The athlete may return to rep start in any controlled manner.


TEST 5 – Gymnastic Endurance

For time – 20min cap

10 sets of 

unbroken muscle ups 4/5 

*athlete must come down between each set 

SCORE:
Score is for time.  If athlete does not complete the test within the set time, then score is CAP plus reps COMPLETED

WeTime: Video timing platform.
To redeem click HERE
For free access use this code: WEPRM

You can use the pre-set timer here

Scorecard

RING MUSCLE-UP
Athlete hanging from rings pulls himself up over the rings and continues to press out finishing in a support position above the rings.

REP START
Vertical hang from rings.

REP END
Vertical support.

REP REQUIREMENT
Toes may not pass the height of the ring during the kip.
A change of direction must occur below the rings.
These are unbroken sets of 5 reps for men and 4 reps for women
Athletes must come down between each set 

CYCLE & POST REP
The athlete may return to rep start in any controlled manner.

VARIATION
– Strict
– Kipping

TEST 6 – Power

For time – 5min cap

*set up 3 bars

15 clean and jerk @ 40/60kg

15 thrusters @ 35/50kg

15 power snatch @ 30/40kg

SCORE
Score is for time.  If athlete does not complete the test within the set time, then score is CAP plus reps COMPLETED

WeTime: Video timing platform.
To redeem click HERE
For free access use this code: WEPRM

You can use the pre-set timer here

Scorecard

CLEAN AND JERK
Athlete moves bar from ground to shoulders, athlete then moves bar from shoulders to overhead using the jerk

REP START
Bar on ground.
Hands on bar.

REP END
Overhead lockout.

REP REQUIREMENT
Bar is moved in one fluid motion from ground to front rack, then front rack to overhead.
Clean and jerk can be a strict press or push press BUT the bar must contact the shoulder and pass through a front rack position on the way up.
Must be a clean movement.

CYCLE & POST REP
The bar can be returned to rep start in any controlled manner.

THRUSTER
Athlete performs a front squat and in one fluid movement continues to press the bar overhead.

REP START
Bottom of squat with bar in front of torso, supported by the hands.

REP END
Overhead lockout.

REP REQUIREMENT
Bar is moved in one fluid motion from bottom of squat to overhead position.
Maintaining extended knees and hips after the bar has left the front-rack and until bar is supported overhead with locked elbows.
Belts, wrist wraps and knee sleeves are permitted
Elbow and knee wraps are not permitted 

POWER SNATCH
Can also be a muscle snatch
Athlete moves bar in one fluid motion from ground to overhead, never squatting down to full depth.

REP START
Bar on ground.
Hand(s) on bar.

REP END
Overhead lockout.

REP REQUIREMENT
Bar is moved in one fluid motion from ground to overhead position.
The bar must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together.
Avoid the bottom of squat.

CYCLE & POST REP
The bar can be returned to rep start in any controlled manner.


The Australian Functional Fitness Federation is proudly sponsored by:
Chasing Better WOD Supplies
LNMedia
Raw Strength and Conditioning
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Kill Cliff Aus

Photo credit: Anthony Rogers Photography

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