MastersHQ Online Qualifier Workouts 2024

2024 MASTERSHQ ONLINE QUALIFIER WORKOUTS

MHQ 24.1 & 24.2

Set a 14-minute clock:

3 Rounds for time of:
25 Bar-facing Burpees
25 Toes to Bar

Then immediately into,

1 rep max Clean & Jerk in the remaining time

30-49
RX: As written above
INTERMEDIATE: 20 Toes to Bar
SCALED: Stepping burpees and stepping over the barbell is allowed | 30 Knee raises

50-59
RX: 20 Toes to Bar
INTERMEDIATE: 15 Toes to Bar
SCALED: Stepping burpees and stepping over the barbell is allowed | 25 Knee raises

60+
RX: 15 Toes to Bar
INTERMEDIATE: Stepping burpees and stepping over the barbell is allowed | 10 Toes to Bar
SCALED: Stepping burpees and stepping over the barbell is allowed | 20 Knee raises

Notes:
This workout begins with the athlete standing tall behind the barbell. After the call of go, the athlete will start their 25 Bar-facing Burpees. Once the 25 reps are completed the athlete will then complete 25 Toes to Bar. Once the 25 Toes to Bar are completed the athlete will start the next round. The athlete will continue in this fashion until three rounds are completed.

Once the athlete completes their last Toes to Bar/ Hanging Knee Raise their time will be recorded and they will immediately begin working up to a 1 rep max Clean & Jerk with the time remaining in the 14 minute time cap.

The athlete will have two separate scores. The time for workout one and their heaviest successful Clean & Jerk in kilograms.

If the athlete does not complete the workout under the 14-minute time cap, they will be scored as cap plus the total number of reps completed for workout one and their score for workout two will be zero kilograms.

Only Intermediate athletes are permitted to scale.
If an athlete chooses to scale a workout, they can not place higher than any athlete who does not scale that workout
MastersHQ recommends the WeTime timing app. You can access the preset workout timer here

Pairs: If the workout has a time cap, scores for time caps must be recorded with a 1 second penalty for each rep missed.
Eg. If an athlete reaches the time cap at 20 Toes to bar in the 3rd and final round, the score would be 14:05.

Equipment:

Pull-up Bar
Barbell
Collars
Plates

Movement Standards:

Bar-facing Burpees
The athlete must have a tape line on the floor that is perpendicular to the barbell and it needs to be longer than the athlete’s body when lying on the ground (on both sides of the barbell). This is to ensure the athlete can straddle the line with their hands and feet.

Athletes must use a barbell with standard Olympic lifting plates (450mm).

The burpees must be performed perpendicular to and facing the barbell. Athletes may jump or step back to reach the bottom position. The centre of the athlete’s chest must be on the line, and the feet and hands must be straddling the line. The athlete’s head must stay behind the barbell. The athlete’s hands and feet must remain inside the width of the plates. Stepping and/ or jumping back to the starting position are both allowed.

The athlete must jump over the barbell using a two-foot take-off (both feet leave the ground at the same time). Stepping over is NOT allowed (unless your division allows it). Touching the barbell on the jump is a no rep and the jump must be completed again.

The rep is counted when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.

Toes to Bar
At the start of each rep, the arms must be extended and the heels must be brought back behind the bar with the feet off the ground. Overhand, underhand, or mixed grip are all allowed. The rep is completed when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Hanging Knee Raises
At the start of each rep, the arms and legs must be extended with the feet brought back behind the vertical line of the bar. The knees must be lifted higher than the crease of the hip to complete each rep.

Clean & Jerk
Start each rep with the barbell on the ground. Power Cleans, Squat Cleans, and Split Cleans are allowed. Hang cleans are not allowed.

The lift must have two distinct phases: the Clean and the Jerk. Snatching is not permitted. The barbell must make contact with the shoulders. It is NOT required to lock out the hips and legs to complete the Clean before lifting the bar overhead.

The rep is counted when the barbell is locked out overhead, with the arms, hips, and legs extended. The bar is over or slightly behind the body’s centre, with the feet in line. A Press, Push Press, Push Jerk, or Split Jerk are all permitted as long as the required finish position is achieved. Receiving assistance loading the barbell is allowed. Collars/ Clips must always be used over the top of all of the plates on the barbell, including change plates.

MHQ 24.3

AMRAP in 18mins of:

50 Single Arm Dumbbell Snatches, 25 on each arm
50 Box Jump Overs
40 Single Arm Dumbbell Snatches, 20 on each arm
40 Steps, Dual Dumbbell Walking Lunge
30 Single Arm Dumbbell Snatches, 15 on each arm
30 Bench Presses
20 Single Arm Dumbbell Snatches, 10 on each arm
20 Handstand Push-ups*

50-59
RX: ♂️ 22.5kg ♀️ 15kg | ♂️ 24” ♀️ 20” | ♂️ 50kg ♀️ 30kg
INTERMEDIATE: ♂️ 15kg ♀️ 10kg | ♂️ 24” ♀️ 20” | ♂️ 40kg ♀️ 25kg | *Dual Dumbbell Shoulder to Overhead}
SCALED: ♂️ 15kg ♀️ 10kg | ♂️ 24” ♀️ 20” (Step overs allowed) | ♂️ 30kg ♀️ 20kg | *Dual Dumbbell Shoulder to Overhead

Notes:
This workout starts with the dumbbell on the floor and the athlete standing tall. On the call of go, the athlete may begin their 50 Dumbbell Snatches, 25 reps must be completed on one arm before changing arms for the next 25 reps. The athlete will then complete 50 Box Jump Overs. They will then move back to the Dumbbell to complete 40 Dumbbell Snatches, 20 reps must be completed on one arm before changing arms for the next 20 reps. The athlete will then complete 40 steps of a Dual Dumbbell Lunge, holding the Dumbbells by their side. Once the 40 steps are complete the athlete will complete 30 Dumbbell Snatches, 15 reps must be completed on one arm before changing arms for the next 15 reps.

The athlete will then complete 30 Bench Presses and another 20 Dumbbell Snatches, 10 reps must be completed on one arm before changing arms for the next 10 reps. The athlete will then complete 20 Handstand Push-ups. The athlete will continue in this fashion until the 18-minute time cap.

The athlete’s score is the total amount of reps completed in 18 minutes.

Only Intermediate athletes are permitted to scale.
If an athlete chooses to scale a workout, they can not place higher than any athlete who does not scale that workout
MastersHQ recommends the WeTime timing app. You can access the preset workout timer here

Equipment:

Two Dumbbells at the appropriate weight for your division
Plyo Box
Bench
Barbell
Collars
Plates to load to the appropriate weight for your division
Tape to mark the Handstand Push-up line
Tape measure

Movement Standards:

Single Arm Dumbbell Snatches
The Dumbbell Snatch starts with both heads of the dumbbell on the ground. The athlete must lift the dumbbell overhead in one motion. A Clean and Jerk is not allowed. Touch-and-go is allowed, but bouncing the dumbbell is not allowed. The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the rep. The rep is counted when the arms, hips, and knees are fully extended and the dumbbell is clearly over the middle of the athlete’s body. Athletes may not receive assistance moving or resetting the dumbbell.

Box Jump Overs
The Box Jump Over starts with both feet on the ground on one side of the box and finishes with the athlete jumping over the other side of the box with both feet on the ground. Setting the box at an angle is not allowed. A two-foot takeoff is required (unless your division says otherwise), and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. If the athlete lands on the box or completes step-ups, both feet must touch the top of the box before stepping or jumping off. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box. Each rep is completed when both feet are on the ground on the opposite side of the box. From there, the athlete may begin their next rep.

Dual Dumbbell Walking Lunge
Each lunge step begins with the dumbbells by the athlete’s side (farmer’s carry position), the feet next to each other, and the hips and legs extended. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep.

The rep is counted when the feet are next to each other and the hips and legs are fully extended. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

Lunging more than 10 steps in one direction before turning around is not allowed.

Athletes must lunge in a straight path. After turning around, athletes must lunge back along the same path. Lunging in any other pattern is not allowed.

Bench Press
Athletes may use any available flat bench.

Athletes may place bumper plates under their feet.

Each rep starts with full extension of the arms. A spotter must NOT be used to assist with a lift out of the rack. Both feet must remain on the floor (or bumper plates) throughout the entire rep. Your shoulders and butt must remain in contact with the bench throughout the movement. During the lift, if your feet come off the floor (or bumper plates) at any point, or your shoulders and/or butt come off the bench, the rep will not count.

The bar must make contact with any part of the torso at the bottom. The rep counts when your arms return to full extension with the bar over your torso. Before racking the bar, you must pause briefly with the bar at full extension.

If a spotter touches you or the bar at any point, it is an immediate no-rep and the bar must be returned to the rack.

Handstand Push-ups
The athlete must perform the handstand push-ups with both hands touching the tape line 250mm from the wall. This tape line must be 760mm long and no wider than 50mm.

Any part of the athlete’s hands may be touching the line, including the fingers. Each rep begins with the athlete in the lockout position with the heels against the wall and arms extended.

At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. The handstand push-up can be performed strict or kipping. The feet may be no wider than the width of the hands at any point.

Each rep is counted when the athlete returns to the lockout position with the heels on the wall and the arms, hips, and legs fully extended with shoulders in line with the body.

Dual Dumbbell Shoulder to Overhead
The dumbbells must be at the shoulders to begin the shoulder to overhead. A Press, Push Press, Push Jerk, or Split Jerk are all allowed as long as the finish position is achieved. The rep is completed when the dumbbells are locked out overhead with the arms, hips, and legs extended. Both dumbbells must be over or slightly behind the centre of the athlete’s body, with the feet in line.

MHQ 24.4

24-16-10-6-4 reps for time of: (15min CAP)
Shuttle Runs (each 7.5m lap= 1 rep)
Deadlifts

30-39
RX: ♂️ 110kg ♀️ 75kg
INTERMEDIATE: ♂️ 90kg ♀️ 60kg
SCALED: ♂️ 80kg ♀️ 50kg

40-49
RX: ♂️ 100kg ♀️ 70kg
INTERMEDIATE: ♂️ 85kg ♀️ 55kg
SCALED: ♂️ 70kg ♀️ 45kg

50-59
RX: ♂️ 90kg ♀️ 60kg
INTERMEDIATE: ♂️ 70kg ♀️ 50kg
SCALED: ♂️ 60kg ♀️ 40kg

60+
RX: ♂️ 85kg ♀️ 55kg
INTERMEDIATE: ♂️ 60kg ♀️ 40kg
SCALED: ♂️ 50kg ♀️ 35kg

Notes:
This workout begins with the athlete standing tall behind the line. After the call of go, the athlete will start their 24 Shuttle Runs (7.5m= 1 rep). Once the 24 reps are completed the athlete will then complete 24 Deadlifts. The athlete will then work through 16 reps of each, 10 reps of each, 6 reps of each and finally 4 reps of each. Once the last Deadlift is completed, time will be recorded.

The athlete’s score will be the total time it takes to complete the workout or the total number of reps completed before the 15-minute time cap.
Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Receiving any assistance moving the barbell is not permitted.

Only Intermediate athletes are permitted to scale.
If an athlete chooses to scale a workout, they can not place higher than any athlete who does not scale that workout
MastersHQ recommends the WeTime timing app. You can access the preset workout timer here

Equipment:

Barbell
Collars
Plates to load to the appropriate weight for your division
Tape to mark the floor for the Shuttle Runs
Tape measure

Movement Standards:

Shuttle Runs
Each rep of the shuttle run = 7.5m. Each rep starts with the athlete’s feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count. On the final shuttle run the athlete may run over the line without touching the ground to commence the Deadlifts.

Deadlift
The barbell starts on the ground. The athlete’s hands must be outside the knees. Sumo Deadlifts are not allowed. The rep is counted when the athlete’s hips and knees reach full extension and the athlete’s shoulders are behind the bar.

MHQ 24.5

“Jackie”

For time: (12min CAP)

1000m Row
50 Thrusters
30 Pull-ups*

30-39
RX: ♂️ 20kg ♀️ 15kg | *Chest to Bar Pull-ups
INTERMEDIATE: ♂️ 20kg ♀️ 15kg
SCALED: ♂️ 20kg ♀️ 15kg | *Ring Rows

40-49
RX: ♂️ 20kg ♀️ 15kg
INTERMEDIATE: ♂️ 20kg ♀️ 15kg
SCALED: ♂️ 20kg ♀️ 15kg | *Ring Rows

50-59
RX: ♂️ 20kg ♀️ 15kg
INTERMEDIATE: ♂️ 20kg ♀️ 15kg
SCALED: ♂️ 20kg ♀️ 15kg | *Ring Rows

60+
RX: ♂️ 20kg ♀️ 15kg
INTERMEDIATE: ♂️ 20kg ♀️ 15kg
SCALED: ♂️ 20kg ♀️ 15kg | *Ring Rows

Notes:
This workout begins with the athlete seated on the rower with there hands behind their back. After the call of go, the athlete will start their 1000m Row. Once the 1000 meters are completed the athlete will complete 50 Barbell Thrusters. Once the 50 Thrusters are completed the athlete will complete 30 pull-ups.

The athlete’s score will be the total time it takes to complete the workout or the total number of reps completed before the 12-minute time cap.

Only Intermediate athletes are permitted to scale.
If an athlete chooses to scale a workout, they can not place higher than any athlete who does not scale that workout
MastersHQ recommends the WeTime timing app. You can access the preset workout timer here
Equipment:

Concept2 Rower
Barbell
Collars
Plates to load to the appropriate weight for your division
Pull-up Bar

Movement Standards:

Row
The monitor on the rower must be set to zero at the beginning of the row. The athlete must stay seated on the rower until the monitor reads 1000 meters.

Thruster
The bar starts on the ground, no racks are allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep is completed when the barbell is locked out overhead, with the hips, knees and arms extended, and the bar directly over the middle of the athlete’s body.

Pull-ups
Athletes must start each rep with their arms fully extended and feet off the ground. Any style of pull-up or grip is allowed. The rep is completed when the athlete’s chin breaks the horizontal plane of the bar.

Chest to Bar Pull-ups
Athletes must start each rep with their arms fully extended and feet off the ground. Any style of Pull-up or grip is allowed. The rep is counted when the athlete’s chest clearly contacts the bar at or below the collarbone.

Ring Rows
The rings must be set with the bottom of the ring in line with the belly button. The athlete’s hips, knees, and ankles must remain in a line – no bend and no kip. The feet must be positioned with the heels only on a line under the vertical plane of the rings. The arms must be fully extended to begin each rep and the rings must make contact with the chest to complete the rep.

Programmed by Forte Training

Scores and videos due 7pm AEDT on Jan 28th

Registration closes 7pm AEDT on Jan 28th

MastersHQ Online Qualifier Workouts 2024

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