2026 Asian Championships
fortime · cap 720s · Reps · 12 min window
WORKOUT 4 Mixed Event / Teams
For Time (AFAP) – 12 min
40–30–20–10
- Row Calories (partners may split the work in any way)
After each rowing set:
40–30–20–10
- Synchronized Single-Arm Dumbbell Snatches
Weights:
- Men – 22.5 kg
- Women – 15 kg
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