FFF Challenge 2025

On the call of 3,2,1, GO! Athlete 1 will start rowing while athlete 2 will start the chipper of 

80 Deadlifts

70 Shoulder to Overhead

60 Box Jumps

50 Pull Ups

One athlete on the rower at all times whilst the other works through the chipper. Athletes change on the rower every 250m and continue on with the chipper at whatever rep the previous athlete got up to. When the chipper is completed, both athletes work on the rower continuing to swap places every 250m. 

Any remaining reps in the chipper when time is called are multiplied by 5 and deducted from the metres rowed.

The Rower meters will be adjusted by applying a multiplier to the final row distance based on team composition. MM - No adjustment, MF - 1.10x, FF - 1.20x

Scaled +: Any other weight/movement modification as required. 

NB: Teens 14 years(M) use (F) standards in their chosen division

Teens 14 years(F) 70% of total weights in their chosen division

Disclaimer: The information contained in this workout is correct at the time of publishing but may be subject to change.

On the call of 3,2,1, GO!  Athlete 1 will perform one rope climb, athlete 2 MAX goblet squats. Athletes will swap when athlete 1 has completed the rope climb. Athletes will alternate movements. Each rope climb is worth 5 points so don’t slack off there to try and game it in the goblet squats! All rope climbs/pulls will start in a standing position.  

Scaled +: Any other weight/movement modification as required. 

NB: Teens 14 years(M) use (F) standards in their chosen division

Teens 14 years(F) 70% of total weights in their chosen division 

Disclaimer: The information contained in this workout is correct at the time of publishing but may be subject to change.

On the call of 3,2,1, GO! Athletes may make as many attempts at a 1-rep-max Clean as desired. Then the athletes will make as many attempts at a 1-rep-max Bench Press as desired. Finally, the athletes will make as many attempts at a 1-rep-max Overhead Squat as desired. All within a 30 minute time cap.  Mixed gender pairs will be able to work off seperate barbells, however ONLY ONE barbell can be in play at any given time.  For example while the female is lifting the male can not touch his barbell even to adjust weights, this will keep the fairness between the same gender and mixed gender teams. 

Weights can go up and down between attempts

Once the first Clean attempt has been declared and attempted, the lifts MUST be completed in order (Clean, Bench Press, Overhead Squat) Once an athlete completes a Bench Press repetition (including any warm-up sets), they may not make another attempt at the Clean. Once an athlete has completed an Overhead Squat repetition (including any warm-up sets), they may not make another attempt at the Bench Press.

The score is combined weight.

NB Adjustments will be made using the 

Coefficient Method

Applying a multiplier to female lifts to normalise them with male lifts:

Female lift × 1.4 = Adjusted weight

Disclaimer: The information contained in this workout is correct at the time of publishing but may be subject to change.

On the call of 3,2,1, GO!  Athlete 1 will start the workout with a run buy in, followed by

1 min Max Rep HSPU

1 min Max rep Wall Balls

1 min Max Rep Power Snatch

1 min Max Rep Double Unders

At the 7 minute mark, Athlete 2 will follow the same workout flow. 

Run = buy in (tiebreak time) - 3 min CAP –  on the 3min mark the 1 min  Max Reps commences 

Finish under 3mins -  Rest until the 3 min mark 

Run over 3  mins Straight into the remainder of the first 1 min Max Reps min Max Reps

Scaled +: 

Any other weight/movement modification as required. 

NB: Teens 14 years(M) use (F) standards in their chosen division

Teens 14 years(F) 70% of total weights in their chosen division 

Disclaimer: The information contained in this workout is correct at the time of publishing but may be subject to change.