International Functional Fitness Federation

Movement Standards

The official competition rulebook: every movement, its rep standards and its measurements. Every rep judged to the same standard, everywhere the sport is played.

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Positions · Body Parts · Rules · Variations

1Squats6 2Deadlifts3 3Ground to Shoulder6 4Ground to Overhead9 5Shoulder to Overhead7 6Kettlebell6 7Horizontal Bar9 8Rings5 9Monostructural9 10Jumping12 11Climbing3 12Handstands8 13Core9 14Odd Object9 15Miscellaneous12 16Team7

Category 1

Squats

1.01AIR SQUAT 1.02BACK SQUAT 1.03FRONT SQUAT 1.04OVERHEAD SQUAT 1.05FRONT LOADED SQUAT 1.06PISTOL

Category 2

Deadlifts

2.01DEADLIFT 2.02SUMO DEADLIFT 2.03SUMO DEADLIFT HIGH PULL

Category 3

Ground to Shoulder

3.01CLEAN, ANYHOW 3.02POWER CLEAN 3.03SQUAT CLEAN 3.04HANG CLEAN, ANYHOW 3.05HANG POWER CLEAN 3.06HANG SQUAT CLEAN

Category 4

Ground to Overhead

4.01SNATCH ANYHOW 4.02POWER SNATCH 4.03SQUAT SNATCH 4.04HANG SNATCH ANYHOW 4.05HANG POWER SNATCH 4.06HANG SQUAT SNATCH 4.07CLUSTER 4.08CLEAN & JERK 4.09HANG CLEAN & JERK

Category 5

Shoulder to Overhead

5.01STRICT PRESS 5.02PUSH PRESS 5.03PUSH JERK 5.04SQUAT JERK 5.05SHOULDER TO OVERHEAD 5.06THRUSTER 5.07SINGLE ARM THRUSTER

Category 6

Kettlebell

6.01OVERHEAD KETTLEBELL SWING 6.02RUSSIAN KETTLEBELL SWING 6.03KETTLEBELL CLEAN 6.04KETTLEBELL SNATCH 6.05KETTLEBELL GET-UP 6.06AMERICAN KETTLEBELL SWING

Category 7

Horizontal Bar

7.01TOES TO BAR 7.02L-HANG TOES TO BAR 7.03BALL TO BAR 7.04PULL-UP 7.05CHEST TO BAR PULL-UP 7.06PULL-OVER 7.07BAR MUSCLE-UP 7.08SKIN THE CAT 7.09KNEE RAISE

Category 8

Rings

8.01TOES THROUGH RINGS 8.02RING MUSCLE-UP 8.03DIP 8.04FORWARD ROLL ON RINGS 8.05INVERTED ROWS

Category 9

Monostructural

9.01RUN 9.02SHUTTLE RUN 9.03ROW 9.04BIKE 9.05AIR BIKE 9.06BIKEERG 9.07SKIERG 9.08SWIM 9.09PADDLING

Category 10

Jumping

10.01BURPEE JUMP OVER OBJECT 10.02OBJECT FACING BURPEE OVER OBJECT 10.03BURPEE TO TARGET 10.04BOX JUMP 10.05BOX JUMP OVER 10.06SINGLE UNDER 10.07DOUBLE UNDER 10.08TRIPLE UNDER 10.09BROAD JUMP 10.10DOUBLE UNDER CROSSOVER 10.11SINGLE UNDER CROSSOVER 10.12BURPEE

Category 11

Climbing

11.01ROPE CLIMB 11.02ROPE CLIMB, SEATED START 11.03PEG-BOARD

Category 12

Handstands

12.01HANDSTAND PUSH-UP 12.02FREE STANDING HANDSTAND PUSH-UP 12.03HANDSTAND WALK 12.04HANDSTAND HOLD 12.05HANDSTAND PIROUETTE 12.06WALL WALK 12.07HANDSTAND PUSH-UP FACING THE WALL 12.08HANDSTAND SHOULDER TAPS

Category 13

Core

13.01ABMAT SIT-UP 13.02GHD SIT-UP 13.03HIP EXTENSION 13.04L-SIT 13.05L-HANG 13.06PRESS TO HANDSTAND FROM SEATED STRADDLE L-SIT 13.07PRESS TO HANDSTAND FROM SEATED L-SIT 13.08V-UP 13.09PLANK HOLD SHOULDER TAPS

Category 14

Odd Object

14.01SLED PUSH 14.02SLED DRAG 14.03SLED PULL 14.04OBJECT OVER SHOULDER 14.05OBJECT ONTO TARGET 14.06OBJECT OVER TARGET 14.07LOADED CARRY 14.08OBJECT FLIP 14.09CONTINENTAL CLEAN

Category 15

Miscellaneous

15.01PUSH-UP 15.02HAND-RELEASE PUSH-UP 15.03DYNAMIC PUSH-UP 15.04WALL BALL 15.05BOX STEP OVER 15.06WALKING LUNGE 15.07DEVIL’S PRESS 15.08TRAVERSE OVER / ACROSS AN OBSTACLE 15.09HAMMERING 15.10STATIONARY LUNGE 15.11BOX STEP UP 15.12BENCH PRESS

Category 16

Team

16.01WORM SQUAT 16.02WORM CLEAN 16.03WORM HANG CLEAN 16.04WORM HANG CLEAN & JERK 16.05WORM THRUSTER 16.06WORM SHOULDER TO OVERHEAD 16.07WORM CLEAN & JERK