Rulebook
The Rulebook is the official document for the finals and we expect all athletes to read it carefully. The information below has been published for your convenience. If there is any discrepancy between the text below and the text in the rulebook, the rulebook always takes precedence.
Table of Contents
Individual Event 1
For max meters (TC 30 min)
- 2 000 m row-erg
- 2 000 m ski-erg
- Max meters bike-erg
Individual Event 2
RX and Masters 35-39
Snatch ladder:
- Weights males (kg): 80 – 90 – 100 – 105 – 110 – 115 – 120 – 125 – 125+
- Weights females (kg): 50 – 55 – 60 – 65 – 70 – 75 – 77.5 – 80 – 80+
All other divisions
- 1RM snatch (TC 5 min)
Individual Event 3
3 rounds for time (TC 11 min):
- 25 deadlifts
- 15 burpee box-jump overs (60/50 cm box)
Weights
- RX and Masters 35-39: 100 / 70 kg
- Masters 40-44, Masters 45-49 and Teens: 90 / 60 kg
- Masters 50+ and Intermediate: 80 / 50 kg
Individual Event 4
5 rounds for time (TC 12 min):
- 8 strict wall-facing handstand push-ups
- 16 toes-to-bar
- 8 + 8 pistol squats
SCALING
RX and Masters 35-39:
- As prescribed
Masters 40-44:
- 6 strict wall-facing handstand push-ups
- 16 toes-to-bar
- 6 + 6 pistol squats
Masters 45-49:
- 6 strict handstand push-ups
- 14 toes-to-bar
- 6 + 6 pistol squats
Masters 50+:
- 6 handstand push-ups
- 12 toes-to-bar
- 6 + 6 pistol squats
Intermediate:
- 8 handstand push-ups
- 14 toes-to-bar
- 6 + 6 pistol squats
Teens:
- 8 handstand push-ups
- 14 toes-to-bar
- 6 + 6 pistol squats
Individual Event 5
5 rounds for time (TC 11 min):
- 3 sandbag to shoulder
- 4 x 7.5 meter bear-hug sandbag carry
- 30 heavy rope double unders
WEIGHTS
- RX and Masters 35-39: 90 / 70 kg
- All other divisions: 70 / 50 kg
Individual Event 6
For time (TC 12 min):
Buy in:
- 30 / 22 cal bike-erg
Then:
- 10-8-6-4-2 ring muscle-ups
- 5-4-3-2-1 squat cleans @ 110 / 80 kg
SCALING
RX and Masters 35-39:
- As prescribed
Masters 40-44
- 9-7-5-3-1 ring muscle-ups
- 5-4-3-2-1 squat cleans @ 100 / 70 kg
Masters 45-49
- 7-5-3-2-1 ring muscle-ups
- 5-4-3-2-1 squat cleans @ 90 / 65 kg
Masters 50+
- 5-4-3-2-1 ring muscle-ups
- 5-4-3-2-1 squat cleans @ 80 kg
Teens
- 7-5-3-2-1 ring muscle-ups
- 5-4-3-2-1 squat cleans @ 90 / 65 kg
Intermediate
- 7-5-3-2-1 ring muscle-ups
- 5-4-3-2-1 squat cleans @ 90 / 65 kg
Team Event 1
For max meters (TC 30 min)
- 2 000 m row-erg
- 2 000 m ski-erg
- Max meters bike-erg
Team Event 2
For max load (TC 6 min)
- 1RM snatch
Team Event 3
3 rounds for time (TC 11 min):
- 25 duo deadlifts
- 30 alternating burpee box-jumps (60/50 cm box)
WEIGHTS
- RX MM: 200 kg
- RX MF: 170 kg
- RX FF: 140 kg
- Intermediate MM: 160 kg
- Intermediate MF: 130 kg
- Intermediate FF: 100 kg
Team Event 4
RX
5 rounds for time (TC 12 min):
- 16 strict wall-facing handstand push-ups
- 16 sync toes-to-bar
- 16 sync pistol squats
INTERMEDIATE
5 rounds for time (TC 12 min):
- 16 handstand push-ups
- 12 sync toes-to-bar
- 12 pistol squats
Team Event 5
5 rounds for time (TC 12 min):
- 6 sandbag to shoulder
- 4 x 7.5 meter bear-hug sandbag carry
- 60 heavy rope double unders
SANDBAGS
- RX: 90 / 70 kg
- Intermediate: 70 / 50 kg
Team Event 6
RX
For time (TC 12 min)
Buy in:
- 50 cal bike-erg
Then:
- 10-8-6-4-2 sync bar muscle-ups
- 5-4-3-2-1 sync squat clean @ 110 / 80 kg
INTERMEDIATE
For time (TC 12 min)
Buy in:
- 50 cal bike-erg
Then:
- 10-8-6-4-2 bar muscle-ups
- 5-4-3-2-1 sync squat clean @ 90 / 65 kg
In the rulebook you can find our competition rules, the workouts along with their flow and special regulations.
CF Events and Lowlands Throwdown follow the rules and standards established by the International Functional Fitness Federation (iF3). Their complete regulations, definitions and standards are described in their Movement Standards document, which is updated at the beginning of each year.
For your convenience, we have included most standards and definitions in the rulebook. Read, study and memorise them so you know what we expect from you.
If you are looking for general rules for the competition, you can find them in the General Rulebook (button below).