2026 Asian Championships
fortime · cap 600s · Reps · 10 min window
WORKOUT 5 Mixed
5 Rounds for Time
- 15 Double Dumbbell Shoulder to Overhead
- 10 meters Walking Lunges with the Dumbbells Held Anyhow
- 5 Deadlifts
Time Cap: 10:00
Weights By Division
Individuals: DB 22.5kg/ 15kg | DL 150kg/100kg
Masters 35-39: DB 22.5kg/ 15kg | DL140kg/90kg
Masters 40-44: DB 22.5kg/ 15kg | DL 130kg/80kg
Movement Standards & TO Reference
Each movement links to its full rulebook entry — standards, rep requirements, and the judging reference technical officials train against.
Source: 2026 - iF3 - Asian Championship