MAX FIT

This competition will focus on contestants’ strength, power and stamina. It shall be competed over 3 rounds, with each round requiring contestants to complete as many of a designated exercise/drill within the allotted time per round.

  • Round 1 drills will focus on Core
  • Round 2 drills will focus on Power/Strength/Conditioning (focus on upper body)
  • Round 3 drills will focus on Speed/Agility/Coordination (focus on lower body)

All the drills have been designed by the IFMA in close collaboration with other GAISF/Olympic recognised sport federations including UIPM – modern pentathlon, ICU – Cheerleading, FIG – Gymnastics, IJF – Judo and IPF – Powerlifting.

Contestants will be scored on the number of reps they can complete, as well as the quality and control demonstrated while performing the reps.

The tournament will be competed by VDO Submission and scored by 2-3 Judges.

Participants will be drawn into a bracket, and their submitted VDOs will be judged against their opponent. Those that advance to the next round will have their next round VDO submission judged against their next opponent.

SAMPLE MAX FIT MATCH

Competition Attire:

  • Contestants must wear:
    • Shorts or leggings with no visible branding
    • T-shirt or singlet (preferably Red/Blue/Black or White) with no visible branding
    • Sports shoes (recommended) or bare foot (optional)

Max Fit Divisions

  • Youths: -10 Male /-10 Female / -11 Male / -11 Female/ -12 Male / -12 Female / -13 Male / -13 Female / -14 Male / 14 Female / -15 Male / -15 Female / -16 Male / -16 Female / -17 Male / -17 Female / -18 Male / -18 Female
  • Seniors (18-40 yrs):Male -75KG / Male 75+KG / Female -60KG / Female 60+KG
  • Masters (+40 yrs) :Male -75KG / Male 75+KG / Female -60KG / Female 60+KG
** Participant Age division to be calculated as of August 1st 2021

Max Fit Rounds & Times

  • Under 10 - Under 13 > 3 rounds x 30 seconds
  • Under 14 – Under 15 > 3 rounds x 45 seconds
  • Under 16 – Under 18 – Female >3 rounds x 1 min
  • Senior 18-40 > 3 rounds: 1st round 2 min, 2nd & 3rd round 1 min
  • Masters – 40+ > 3 rounds x 40 seconds
All Participants are required to use the designated Audio Guide to control the timing of the rounds for the recording of their VDO Submission. Please see the Audio Guides section.

VDO Submission Rules:

  • All participants will be required to submit all 4 competition VDOs for all the rounds of the competition at the time of registration by uploading to the online registration platform. A registration will be deemed as incomplete, and participant will not be included into the draw unless all 4 VDOs are uploaded. Registration will close on 30th September.
  • In order to ensure that all participants within a given age division are competing with the correct round timing and drills, all participants VDOs must be recorded using the relevant Audio Guide provided, corresponding to their age division and round of competition (preliminary, quarter final, semi final and final.

Designated Match Drills

Youth -16 to -18, Masters & Seniors
Preliminary Match Drills For Youth -16 to -18, Masters & Seniors
Round 1

In and Out Plank Jacks

Round 2

Table Top Toe Touches

Round 3

Squat Kicks

Quarter Final Match Drills For Youth -16 to -18, Masters & Seniors
Round 1

Prone Hand Claps

Round 2

Row Push-Ups

Round 3

Fighting Stance to Sprawl

Semi Final Match Drills For Youth -16 to -18, Masters & Seniors
Round 1

Plank with Alternating Limb Raises

Round 2

Modified Push-Up

Round 3

V Lunges

Final Match Drills For Youth -16 to -18, Masters & Seniors
Round 1

Asymmetric Plank

Variation 2

Round 2

Plank Extensions

Round 3

Human Scale

Youth -10 to -15
Preliminary Match Drills For Youth -10 until -15
Round 1

Up and Down Planks

Round 2

Walk-out Push-ups

Round 3

Shuffle Jump Squat

Quarter Final Match Drills For Youth -10 until -15
Round 1

Tuck Jumps

Round 2

Single Arm Scapular Push-Ups

Round 3

Air Squat

Semi Final Match Drills For Youth -10 until -15
Round 1

V-Up to Russian Twist

Round 2

Alligator Jumps

Round 3

180 Lunge Jumps

Final Match Drills For Youth -10 until -15
Round 1

Asymmetric Plank

Variation 1

Round 2

Pike Push-Up

Round 3

Dead Lift Hop

MAXFIT AUDIO GUIDES

The use of the Audio Guides for the recording of the VDO submission is OBLIGATORY. VDOs submitted without the use of the Audio Guide will not be accepted and disqualified. The Audio Guide have been created to ensure the same timing standard is observed across all participants’ VDO submissions.

Please ensure to use the correct Audio Guide that corresponds to the Round of Competition being competed and the age division of the participant to ensure the correct timing of the round is applied.

The VDO submission of each round must be recorded in one long, and unedited recording with the Audio Guide playing during the recording.

Any edited VDOs with graphics, text or cuts will not be accepted and disqualified.

Max Fit Rounds & Times

  • Under 10 - Under 13 > 3 rounds x 30 seconds
  • Under 14 – Under 15 > 3 rounds x 45 seconds
  • Under 16 – Under 18 – Female >3 rounds x 1 min
  • Senior 18-40 > 3 rounds: 1st round 2 min, 2nd & 3rd round 1 min
  • Masters – 40+ > 3 rounds x 40 seconds
PRELIMINARY ROUND BOUTS
Preliminary Match Drills For Youth -10 until -13 AUDIO GUIDE
Round 1: 30 secs

Up and Down Planks

Round 2: 30 secs

Walkout Push Ups

Round 3: 30 secs

Shuffle Jump Squat

Preliminary Match Drills For Youth -14 until -15 AUDIO GUIDE
Round 1: 45 secs

Up and Down Planks

Round 2: 45 secs

Walkout Push Ups

Round 3: 45 secs

Shuffle Jump Squat

Preliminary Match Drills For Youth – 16 to -18 AUDIO GUIDE
Round 1: 60 secs

In and Out Plank Jack

Round 2: 60 secs

Table Top Toe Touches

Round 3: 60 secs

Squat Kicks

Preliminary Match Drills For Seniors AUDIO GUIDE
Round 1: 120 secs

In and Out Plank Jack

Round 2: 60 secs

Table Top Toe Touches

Round 3: 60 secs

Squat Kicks

Preliminary Match Drills For Masters AUDIO GUIDE
Round 1: 40 secs

In and Out Plank Jack

Round 2: 40 secs

Table Top Toe Touches

Round 3: 40 secs

Squat Kicks

QUARTER FINAL ROUND BOUTS
Quarterfinal Match Drills For Youth -10 until -13 AUDIO GUIDE
Round 1: 30 secs

Tuck Jumps

Round 2: 30 secs

Single Arm Scapular Push-Up

Round 3: 30 secs

Air Squat

Quarterfinal Match Drills For Youth -14 until -15 AUDIO GUIDE
Round 1: 45 secs

Tuck Jumps

Round 2: 45 secs

Single Arm Scapular Push-Up

Round 3: 45 secs

Air Squat

Quarterfinal Match Drills For Youth – 16 to -18 AUDIO GUIDE
Round 1: 60 secs

Prone Hand Claps

Round 2: 60 secs

Row Push-up

Round 3: 60 secs

Fighting Stance to Sprawl

Quarterfinal Match Drills For Seniors AUDIO GUIDE
Round 1: 120 secs

Prone Hand Claps

Round 2: 60 secs

Row Push-up

Round 3: 60 secs

Fighting Stance to Sprawl

Quarter AUDIO GUIDE
Round 1: 40 secs

Prone Hand Claps

Round 2: 40 secs

Row Push-up

Round 3: 40 secs

Fighting Stance to Sprawl

SEMI FINAL ROUND BOUTS
Semi Final Match Drills For Youth -10 until -13 AUDIO GUIDE
Round 1: 30 secs

V-Up to Russian Twist

Round 2: 30 secs

Alligator Jumps

Round 3: 30 secs

180 Lunge Jumps

Semi Final Match Drills For Youth -14 until -15 AUDIO GUIDE
Round 1: 45 secs

V-Up to Russian Twist

Round 2: 45 secs

Alligator Jumps

Round 3: 45 secs

180 Lunge Jumps

Semi Final Match Drills For Youth – 16 to -18 AUDIO GUIDE
Round 1: 60 secs

Plank w/ Alternating Limb Raises

Round 2: 60 secs

Modified Push Up

Round 3: 60 secs

V lunges

Semi Final Match Drills For Seniors AUDIO GUIDE
Round 1: 120 secs

Plank w/ Alternating Limb Raises

Round 2: 60 secs

Modified Push Up

Round 3: 60 secs

V lunges

Semi AUDIO GUIDE
Round 1: 40 secs

Plank w/ Alternating Limb Raises

Round 2: 40 secs

Modified Push Up

Round 3: 40 secs

V lunges

FINAL ROUND BOUTS
Final Match Drills For Youth -10 until -13 AUDIO GUIDE
Round 1: 30 secs

Asymmetric Plank V 1

Round 2: 30 secs

Pike Push-Up

Round 3: 30 secs

Dead Lift Hop

Final Match Drills For Youth -14 until -15 AUDIO GUIDE
Round 1: 45 secs

Asymmetric Plank V 1

Round 2: 45 secs

Pike Push-Up

Round 3: 45 secs

Dead Lift Hop

Final Match Drills For Youth – 16 to -18 AUDIO GUIDE
Round 1: 60 secs

Asymmetric Plank V 2

Round 2: 60 secs

Plank Extensions

Round 3: 60 secs

Human Scale

Final Match Drills For Seniors AUDIO GUIDE
Round 1: 120 secs

Asymmetric Plank V 2

Round 2: 60 secs

Plank Extensions

Round 3: 60 secs

Human Scale

Final Match Drills For Masters AUDIO GUIDE
Round 1: 40 secs

Asymmetric Plank V 2

Round 2: 40 secs

Plank Extensions

Round 3: 40 secs

Human Scale