Egypt National Championship 2019

Onsite Competition for Individuals and teams

Event description

Welcome to the EF3 National Championship 2019.

Returning for its 2nd year, Egypt National Championship is the national championship for competitive functional fitness in Egypt.

The Championship will be held on 3-4 of May 2019 and is owned by the EF3 and any revenues generated from the competition will be re-invested in programmes to promote the sport in Egypt.

The EF3 seeks to achieve four objectives:

  • To deliver community-owned national championships of the highest quality.
  • To identify national champions who can credibly claim to be the fittest male, female or team in Egypt.
  • To select the team that will represent Egypt in the IF3 World Championships 2019 in Sweden.
  • To select the team that will represent Egypt in the iF3 Masters World Championships 2019 in Australia.
  • To inspire athletes of all abilities to become the best athlete they can be.

Competiton Format:

  • The EF3 will use the format being developed by the International Functional Fitness Federation (iF3) for inclusion in the Olympic Games.
  • This format uses six tests of fitness over a 2-3 day period. The tests are: aerobic capacity, strength, bodyweight skill, bodyweight endurance, mixed modal and power.
  • Up to 200 Athletes will be able to compete this year in the nationals.

Medal Events:

The EF3 medal events are: Men's Individual Medley, Women's Individual Medley and Team Medley (MMFF).

The Individual Medley

  • The Individual Medley will be sub-divided into age group categories as follows: Open (16+), 2 Teens Divisions & 4 Masters Divisions. Anyone of any age starting 16 can compete in the Open category if they want to. Ages are calculated by year so please select your age category accordingly.

The Team Medley:

  • The Team Medley is open to teams of four (MMFF). Teams can be formed from any two males and two females - they do not have to come from the same affiliate/box/gym. The Team Medley will be sub-divided into 2 divisions, the Open & the Scaled divisions.
  • we've also added a males only team that consists of 3 males athlete

Divisions:

This year the nationals has grown to include 13 divisions:

Individual Medley:

  • M/F Open 18+ (born on 2001 and before) - 500 L.E
  • M/F Masters 30+ (born on 1989 and before) - 500 L.E
  • Males Masters 35+ (born on1984 and before) - 500 L.E
  • Males Masters 40+ (born on 1979 and before) - 500 L.E
  • Males Masters 45+ (born on 1974 and before) - 500 L.E
  • M/F 18-20 Years (born 1999-2001) - 400 L.E
  • Boys/Girls 15-17 Years (born from 2002-2004) - 400 L.E

Teams Medley: 

  • Open Mixed Teams (2M/2F) - 2000 L.E
  • Scaled Mixed Teams (2M/2F) - 2000 L.E
  • Scaled Males Team       (3M) - 1500 L.E

The winner will be crowned as Egypt National Champion for this age division

Registration Details:

  • Registration will open on the 1st of April on a first come first serve basis.
  • Early Bird registration: 1 April - 10 April
  • Normal Registration: 11 - 28 April 
  • Registration will increase by 100 L.E/person starting the 11th of April.

Event Location:

  • The event will be held in Shooting Club 6th of October.

Team Egypt Selection

  • The podium in the Open age category for the Men's and Women's Individual Medley will be selected to represent Egypt at the iF3 World Championships 2019 in Sweden. The fourth & fifth placed male and female athlete will be included in Team Egypt as a reserve.
  • The top team in the Open Division will be selected to represent Egypt at the iF3 World Championships 2019 in Sweden.
  • The first place podium winner in each of the Masters age categories for the Men's and Women's Individual Medley will be selected to represent Egypt at the iF3 Masters World Championships 2019 in Australia.

Refund Policy

  • 100% of the entry fee paid will be refunded if the request is made within 48 hours of purchase.
  • 50% of the entry fee paid will be refunded before the end of the Registration Period (13 April 2019).
  • No refunds will be made after the end of the Registration Period.

Rules book

The EF3 Rules book will be published before the finals

Scoring: For Time: Fastest is Better | Time Cap: 20

AMRAP 20 MIN 

500 m Row 

100 Double Unders 

25 Box Jumps Over 

Scoring: For Repetitions: More is Better

AMRAP 8 MIN

6 Pull-Ups 

20 m OH Walking Lunges 
@20/14 lbs Medball 

Scoring: For Repetitions: More is Better

AMRAP 7 MIN

5 Knees To Elbows 

20 m Bear Crawl 

Scoring: For Repetitions: More is Better

AMRAP 12 MIN 

12 Thrusters @45/30 Kg 

12 Bar Facing Burpees 

2 Rope Climbs 

Scoring: For Time: Fastest is Better | Time Cap: 6

12 Cleans @60/40 Kg 

12 Cal. ASS Bike
 
9 Cleans @70/55 Kg 

9 Cal . ASS Bike 

6 Cleans @85/60 Kg

6 Cal. ASS Bike 

3 Cleans @100/70 Kg 

3 Cal. ASS BIKE 

Scoring: For Weight: Heavier is Better | Tiebreaker: Extra Reps

IN 3 MIN

Find MAX WEIGHT 
IN 

10 RM SUMO Dead-Lift 

Right into
3 MIN

 MAX WEIGHT 
IN 

3 Touch & Go Squat Snatch 

Scoring: For Repetitions: More is Better

AMRAP 8 MIN 

2 Strict + 3 Kipping Ring MU 

10 Alternating Pistols 

5 Strict + 10 Kipping HSPU 

Scoring: For Repetitions: More is Better | Tiebreaker: HS Time

AMRAP 7 MIN 

7 T2B + 7 C2B Pull-Ups 
(Must Be Unbroken) 

20m Handstand Walk 

HSW : in each Round 
R1 : Normal HSW 
R2 : HSW Object between feet 
R3 : HSW Object between knees 

Scoring: For Repetitions: More is Better

AMRAP 12 MIN

 

12 Thrusters @60/40 Kg 

12 Bar Facing Burpees 

2 Rope Climbs 

 

Scoring: For Repetitions: More is Better

AMRAP 8 MIN 

2 Strict + 3 Kipping Ring MU 

10 Alternating Pistols 

5 Strict + 10 Kipping HSPU 

Scoring: For Repetitions: More is Better

AMRAP 7 MIN 

7 T2B + 7 C2B Pull-Ups 
(Must Be Unbroken) 

20m Handstand Walk 

HSW : in each Round 
R1 : Normal HSW 
R2 : HSW Object between feet 
R3 : HSW Object between knees 

Scoring: For Repetitions: More is Better

AMRAP 12 MIN 

12 Thrusters @60/40 Kg 

12 Bar Facing Burpees 

2 Rope Climbs 

Scoring: For Time: Fastest is Better | Time Cap: 20

AMRAP 20 MIN 

 500m Row

 200 Single Unders

 25 Box Jump Overs

Scoring: For Time: Fastest is Better | Time Cap: 20

For Time 6 Min

12 Cleans @30/25kg
 12 Calories Assault Bike

9 Cleans @45/30kg
 9 Calories Assault Bike

 6 Cleans @50/35kg
 6 Calories Assault Bike

 3 Cleans @60/40kg
 3 Calories Assault Bike

Scoring: For Weight: Heavier is Better

IN 3 MIN

Each athlete should find his MAX WEIGHT 
IN 
10 RM SUMO Dead-Lift 

Right into : 
3 MIN

Each athlete should find his MAX WEIGHT 
IN 
Power Snatch 


Scoring: For Repetitions: More is Better

AMRAP 7 MIN

5 Knees To Elbows 

20 m Bear Crawl 

Scoring: For Repetitions: More is Better

AMRAP 12 MIN 

6 Pull-ups 

20 m OH Walking Lunges 
@20 lbs Medball

Scoring: For Time: Fastest is Better | Time Cap: 12

FOR TIME 

84/60/36

Thrusters @45/30 Kg

Bar Facing Burpees 

Scoring: For Time: Fastest is Better | Time Cap: 20

4 ROUNDS FOR TIME 



500 m Row 
100 Double unders 
50 Box jumps overs 

Scoring: For Time: Fastest is Better | Time Cap: 6


30 Cleans @ 60/40 KG 
30 Cal. ASS Bike 
15 Cleans @70/55 KG 
15 Cal. ASS Bike 
9 Cleans @85/60 KG 
9 Cal. ASS Bike 

TIME CAP : 6 MIN 

Scoring: For Weight: Heavier is Better

In 8 MIN 

Each athlete should find his MAX weight  in the following COMPLEX (Unbroken) 

1 Squat snatch + 1 OHS 

Scoring: For Repetitions: More is Better

AMRAP 16 MIN 

6 C2B pull-ups 
12 Strict HSPU 
6 BAR MU 

Scoring: For Repetitions: More is Better

AMRAP 7 MIN

40 Synhcronized T2B 
20 m HSW 

Scoring: For Time: Fastest is Better | Time Cap: 16

FOR TIME 

84/60/36

Thrusters @60/40 Kg
Bar Facing Burpees 

Scoring: For Time: Fastest is Better | Time Cap: 20

4 ROUNDS FOR TIME 

500 m Row 
200 Single Unders 
50 Box Jump Overs 

Scoring: For Time: Fastest is Better | Time Cap: 6


21 Cleans @45/30 Kg 

21 Cal. ASS Bike
 
15 Cleans @50/40 Kg 

15 Cal . ASS Bike 

9 Cleans @60/45 Kg

9 Cal. ASS Bike 

Scoring: For Weight: Heavier is Better

IN 8 MIN

Each athlete should find his MAX WEIGHT 
in the following
 COMPLEX (unbroken)

1 Power Snatch + 1 OHS 


Scoring: For Repetitions: More is Better

AMRAP 12 MIN 

6 Pull-ups 

20 m OH Walking Lunges 
@20 lbs/14 lbs Medball

Scoring: For Repetitions: More is Better

AMRAP 7 MIN

5 Knees To Elbows 

20 m Bear Crawl 

Scoring: For Time: Fastest is Better | Time Cap: 16

FOR TIME 

84/60/36

Thrusters @45/30 Kg
Bar Facing Burpees 

Scoring: For Time: Fastest is Better | Time Cap: 20

3 ROUNDS FOR TIME 

500 m Row 


200 Single Unders 


50 Box Jump Overs 

Scoring: For Time: Fastest is Better | Time Cap: 6


21 Cleans @45 Kg 

21 Cal. ASS Bike
 
15 Cleans @50 Kg 

15 Cal . ASS Bike 

9 Cleans @60 Kg

9 Cal. ASS Bike 

Scoring: For Weight: Heavier is Better

IN 6 MIN 
Each athlete should find his MAX WEIGHT 
in the following
COMPLEX (unbroken)


1 Power Snatch + 1 OHS