MASTERSHQ/AFFF MASTERS CHAMPIONSHIPS 2020

TEST 1

0-28mins

Every 7mins

(this is 4 rounds)

Perform 1km row
+
5rm thruster

2 scores: Score A – for time/Score B – for weight

Score A
Is the total combined time for each 1km row (bit of maths involved) 

Score B
Is the weight on the barbell of each 5rm bracket
Eg. if an athlete does all rounds @ 52.5kg then their score will be 210kg 

If an athletes does 45, 47.5, 50, 52.5kg and increases each round they will add up all successful 5rm’s this would be 195kgs in this example 

28-40mins

Rest


MOVEMENT STANDARDS

ROW
Athletes start on the rower with hands behind their back until 3,2,1,Go.

Athlete cannot make an attempt to get off the rower until they see the required metres.

The damper setting and foot positions may be adjusted by the athlete at any time during the row.

Athlete must reset rower each round.

The time on rower must be clearly visible on video.

THRUSTER
The barbell will start from the ground.

When taking the barbell from the ground you can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster.

On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot.

A front squat and push press is permitted, however a push jerk is not permitted and will be classed as a no rep.

Athletes can have as many 5rm attempts as they like BUT all 5 reps must be completed under the 7min cap as the next row will start.

Weights can go up/down or stay the same each round

LOADING BARBELLS
At no point during any test is the athlete permitted to have assistance with loading or unloading any barbell.

TEST 2

40-55mins 

90sec max reps ground to overhead anyhow
Into
12min AMRAP 

5 power cleans 

15 wall ball 9/6kg

30 double unders
Into
90sec max reps ground to overhead 

2 scores: Score A – total reps for G2O/Score B – total reps in the AMRAP

Score A
Is total reps added for BOTH 90sec efforts.
eg. If the athlete achieves 22 reps in first 90seconds and then 14 for second 90seconds. The total ground to overhead score would be 36 reps 

Score B
Total reps in the 12min AMRAP 

RX 

Weights
30-49 @ 30/40kg
50-59 @ 25/35kg
60-64 @ 22.5/30
65+ empty barbell 15/20kg

Wallball
60+ 3/6kg

SCALED

Skipping
60 single unders

Wallball
30-49 9/6kg
50+ 6/3kg

Weights
30-49 @ 30/40kg
50-59 @ 25/35kg
60-64 @ 20/25
65+ empty barbell 15/20kg

55-70mins
Rest

MOVEMENT STANDARDS

GROUND TO OVERHEAD
The bar begins on the ground.

Athlete moves the bar from the ground to overhead

The bar finishes in an overhead lockout position. The elbows, shoulders, hips and knees must be fully extended, and the bar directly over the body with the feet in line for the rep to count.

The bar can be returned to rep start in any controlled manner.

A snatch or clean and press/push press/push jerk or split jerk may be used here.

Using a rack is not permitted.

65+ RX and ALL SCALED the bar must return below the knee each rep – no need to touch the ground.

POWER CLEAN
The barbell begins on the ground.

The barbell must come up to the shoulders with the athlete receiving the bar above a parallel squat position.

Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.

DOUBLE UNDER
The rope must pass twice around the body in a forward motion with one jump.

Swinging the rope backward is not permitted.

For the rep to count, the rope must clear the feet twice.

Attempts where the rope catches before clearing the feet twice do not count.

SINGLE SKIP
The rope must pass once around the body in a forward motion with one jump.

Attempts where the rope catches before clearing the feet do not count

Swinging the rope backward is not permitted.

For the rep to count, the rope must clear the feet once.

Both feet must leave the ground together

WALL BALL
The wall ball must be taken from the bottom of a squat, hip crease below the knee and thrown to hit the specified target.

The centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, the rep does not count!

Athlete must squat below parallel for the rep to count.

LOADING BARBELLS
At no point during any test is the athlete permitted to have assistance with loading or unloading any barbell.


TEST 3

70-85mins 

15min AMRAP (reps)

35, 28, 21 

OH KB swings 

Toes to bar 

28, 21, 15 

OH KB swings 

Handstand Push-ups

21, 15, 9 

OH KB swings 

Chest to bar

RX

Weights
30-54 @ 16/24kg
55-64 @ 12/16kg
65+ @ 8/12kg 

Handstand Push-up
30-54  handstand push-up
55-64 handstand push-up to ab mat (7cm or less)
65+ handstand push-up to ab mat (7cm or less) + 10kg plate (3cm or less)

Chest to bar
30-54 chest to bar
55+ pull ups

SCALED

Weights
30-49 @ 16/24kg
50-64 @ 12/16kg
65+ @ 8/12kg 

Toes to bar
30-49  knee to elbow
50+ knee raises 

Handstand Push-up
30-65+ hand release push ups

Chest to bar
30-65+ jumping pull ups

Score is for reps

MOVEMENT STANDARDS

KETTLEBELL SWING
(overhead)
At the top of the swing, the hips and knees must be fully extended with the arms straight above head. From side on, at the top of the movement, the ears must not be visible. (biceps inline with the KB)

At the bottom the bell must pass behind the mid-foot.

The kettlebell must arch to the top position, you cannot high pull and press out.

Athletes must maintain straight arms at all times.

TOES TO BAR
The athlete must go from a full hang to having the toes touch the pull-up bar.

Both feet must touch the bar together, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.

KNEES TO ELBOW
Arms must go from a full hang to having the knees connect with the elbows.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front.

HANDSTAND PUSH-UP
Hands must be within a box marked out on the floor that measures 36 inches wide and 24 inches deep.

The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall.

At the bottom of each rep, the head touches the ground.

At the top of each rep, the arms return to fully locked out with the heels on the wall.

Kipping is allowed.

Abmat (7cm or less) is permitted for 55-64

Abmat (7cm or less) + 10kg plate (3cm or less)
is permitted for 65+

HAND RELEASE PUSH-UPS TO TOUCH
Athletes start at the top of the push-up position with elbows locked.

Athletes must then lower themselves to the floor, chest and thighs touching. Once at the bottom both hands must clearly be lifted off the floor and reach to touch the kettlebell in front before athletes push back to the starting position.

Athletes are not allowed to ‘worm’ up in the press, the push-up requires the thighs to be lifted off the floor at the same time as the chest.

Hands are required to touch the kettlebell in front of the athlete during hand release period.

CHEST TO BAR PULL-UP
At the bottom of the movement the arms must be fully extended.

At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.

Any type of pull up is allowed provided the above standards are met.

PULL-UPS
This is a standard pull-up.

Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.

Arms must be fully extended at the bottom.

At the top, the chin must break the horizontal plane of the bar.

JUMPING PULL-UPS
The bar must be set up so that it is at least 6 inches above the top of the athlete’s head when standing tall.

At the bottom of the movement, the arms must be fully extended.

At the top, the chin must break the horizontal plane of the bar.