MHQ TEST 1
For time: (15min CAP)
50/ 40 Calorie Row
50 Toes to Bar30 Front Squats
30m Handstand Walk*
30-39
RX: ♂️ 70kg ♀️ 50kg
INTERMEDIATE: ♂️ 50kg ♀️ 35kg | *30 DBL DB Push Press ♂️ 15kg ♀️ 10kg
SCALED: Knee Raises
40-49
RX: ♂️ 60kg ♀️ 40kg
INTERMEDIATE: ♂️ 45kg ♀️ 30kg | *30 DBL DB Push Press ♂️ 15kg ♀️ 10kg
SCALED: Knee Raises
50-59
RX: ♂️ 50kg ♀️ 35kg
INTERMEDIATE: ♂️ 40kg ♀️ 25kg | *30 DBL DB Push Press ♂️ 15kg ♀️ 10kg
SCALED: Knee Raises
60+
RX: ♂️ 45kg ♀️ 30kg
INTERMEDIATE: ♂️ 35kg ♀️ 20kg | *30 DBL DB Push Press ♂️ 10kg ♀️ 5kg
SCALED: Knee Raises
Notes:
This workout starts with the athlete seated on the rower with their hands behind their back. On the call of go, the athlete will complete a 50/ 40 Calorie Row. The athlete will then complete 50 Toes to Bar. They will then move to the barbell to complete 30 Front Squats. The athlete will then complete a 30m Handstand Walk to finish. Handstand walk is set in 5m increments.
The athlete’s score will be the time to complete the workout or the total reps completed before the 15-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
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 50/ 40 calories.
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 Raise
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.
Front Squat
The barbell must be in the front rack position and the crease of the hip must pass below the top of the knee at the bottom. The rep is completed when the athlete’s hips and knees reach full extension and the bar is supported in the front rack position.
Handstand Walk
The athlete must start with their hands (including the fingers) behind the line. 30m is set in 5m sections. If at any time the athlete comes down from their hands, the judge will note it and the athlete will then progress from where they came down from.
The athlete must always remain in their lane.
Both hands, including the palms and fingers, must touch the ground completely clear of the line marking the end of the 30-meter section before the feet touch the ground.
Each 5-meter section will count as 1 rep.
Athletes must handstand walk forward.
Dual Dumbbell Push Press
The dumbbells must be at the shoulders to begin the push press. A Push Jerk, or Split Jerk are not allowed. 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.
Athletes must run over the line marking the finish line to finish.
MHQ TEST 2
AMRAP in 3mins of:
100 Double Unders
Max Clean & Jerks
Rest 2mins
AMRAP in 3mins of:
10 Clean & Jerks
Max Double Unders
30-39
RX: ♂️ 85kg ♀️ 55kg
INTERMEDIATE: ♂️ 60kg ♀️ 40kg
SCALED: 200 Single Unders
40-49
RX: ♂️ 70kg ♀️ 50kg
INTERMEDIATE: ♂️ 50kg ♀️ 35kg
SCALED: 200 Single Unders
50-59
RX: ♂️ 60kg ♀️ 40kg
INTERMEDIATE: ♂️ 45kg ♀️ 30kg
SCALED: 200 Single Unders
60+
RX: ♂️ 50kg ♀️ 35kg
INTERMEDIATE: ♂️ 40kg ♀️ 25kg
SCALED: 200 Single Unders
Notes:
This workout begins with the athlete holding their skipping rope. After the call of go, the athlete has 3 minutes to complete 100 Double Unders and max Clean & Jerks in the remaining time. The athlete will then rest for 2 minutes. At the 5-minute mark, the athlete will have 3 minutes to complete 10 Clean & Jerks and max Double Unders in the remaining time.
The athlete’s score will be the total reps completed in both 3-minute AMRAPs.
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
Movement Standards:
Double Under
This is a standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
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.
MHQ TEST 3
“Isabel”
For time: (5min CAP)
30 Snatches
30-59
RX: ♂️ 60kg ♀️ 42.5kg
INTERMEDIATE: ♂️ 50kg ♀️ 35kg
SCALED: ♂️ 40kg ♀️ 25kg
60+
RX: ♂️ 40kg ♀️ 25kg
INTERMEDIATE: ♂️ 35kg ♀️ 20kg
SCALED: ♂️ 30kg ♀️ 15kg
Notes:
This workout begins with the athlete standing tall with their back to the barbell. After the call of go, the athlete will begin working through 30 Snatches for time.
The athlete’s score will be the time to complete the workout or the total reps completed before the 5-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
Movement Standards:
Snatch
The barbell begins on the ground and must be lifted overhead in one motion. The barbell must come to full lockout overhead, with the hips, knees and arms extended, and the bar directly over or slightly behind the middle of the body. Power, Squat, and Split Snatches are allowed. Hang Snatches are NOT allowed. Collars must be on the outside of all the plates for the lift to count.
MHQ TEST 4 & 5
For time: (12min CAP)
25 Pull-ups
25 Box Jump Overs
20 Chest to Bar Pull-ups
20 Box Jump Overs
15 Bar Muscle-ups
15 Box Jump Overs
Then from 12:00 to 15:00
3-minutes to establish your 10 rep max Deadlift
30-39
RX: ♂️ 30” ♀️ 24”
INTERMEDIATE: 25-20-15 Pull-ups | ♂️ 24” ♀️ 20”
SCALED: Jumping pull-ups, step-ups allowed
40-59
RX: ♂️ 24” ♀️ 20”
INTERMEDIATE: 3 x 15 Pull-ups
SCALED: Jumping pull-ups, step-ups allowed
60+
RX: 25 Pull-ups, 20 Pull-ups, 15 Chest to Bar Pull-ups | ♂️ 24” ♀️ 20” (step-ups allowed)
INTERMEDIATE: Jumping Pull-ups | ♂️ 24” ♀️ 20” (step-ups allowed)
Notes:
Event 4 begins with the athlete standing tall under the pull-up bar. After the call of go, the athlete will start their 25 Pull-ups. Once the 25 Pull-ups are completed the athlete will complete 25 Box Jump Overs. The athlete will then complete 20 Chest to Bar Pull-ups and 20 Box Jump Overs. Finally, the athlete will complete 15 Bar Muscle-ups and 15 Box Jump Overs.
The athlete’s score for event 4 will be the total time it takes to complete the event or the total number of reps completed before the 12-minute time cap.
At the 12-minute mark, the athlete will have 3 minutes to establish their 10RM Deadlift. The athlete can have as many attempts as they like. The reps must be consecutive without stopping or re-gripping on the floor, the reps must be completed as touch & go. The athlete may rest or pause at the top of the movement.
The athlete’s score for event 5 will be their heaviest successful 10RM Deadlift in 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
Movement Standards:
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.
Bar Muscle-ups
Athletes must start each rep with their arms fully extended and their feet off the ground.
Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip.
The athlete must pass through some portion of a dip before locking out over the bar.
Only the hands, and no other part of the arm, may touch the bar during the rep.
The rep is completed when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Removing the hands and resting in the support position is not allowed.
Jumping Pull-Ups
The pull-up bar should be at least 6 inches (15 cm) above the top of the head when the athlete is standing tall. At the start of each rep, the athlete’s arms must be fully extended.
Any style of pull-up or grip is permitted as long as the requirements are met.
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
Box Jump Over
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.
Deadlift
The barbell starts on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is completed when the athlete’s hips and knees reach full extension and the athlete’s head and shoulders are behind the bar.
MHQ TEST 6
Part A – For time: (12min CAP)
40 Dumbbell Goblet Squats
Run 1200m
40 Dumbbell Goblet Squats
Rest from 12:00 to 15:00
Then,
Part B – For time: (10min CAP)
25 Burpees onto a weight plate
250m Swim
30-49
RX: ♂️ 22.5kg ♀️ 15kg
INTERMEDIATE: ♂️ 15kg ♀️ 10kg
SCALED: ♂️ 10kg ♀️ 5kg
50-59
RX: ♂️ 22.5kg ♀️ 15kg | 800m Run
INTERMEDIATE: ♂️ 15kg ♀️ 10kg
SCALED: ♂️ 10kg ♀️ 5kg
60+
RX: ♂️ 15kg ♀️ 10kg | 800m Run
INTERMEDIATE: ♂️ 15kg ♀️ 10kg | 800m Run | 30 DB Goblet Squats
SCALED: ♂️ 10kg ♀️ 5kg | 800m Run | 30 DB Goblet Squats
Notes:
Event 6 Part A begins with the athlete standing tall with their back to the dumbbell. After the call of go, the athlete will start their 40 Dumbbell Goblet Squats. Once the 40 Dumbbell Goblet Squats are completed the athlete will complete the 1200m Run. The athlete will then complete 40 Dumbbell Goblet Squats.
The athlete’s score for event 6 will be the total time it takes to complete the event or the total number of reps completed before the 12-minute time cap.
The athlete will have 3 minutes to transition from the field to the pool.
Part B begins with the athlete standing tall with their back to the weight plate. After the call of go, the athlete will start their 25 Burpees onto the weight plate. Once the 25 Burpees onto the weight plate are completed the athlete will complete the 250m Swim.
There will be a tiebreak in this event. The tiebreak is recorded when the 25 Burpees onto the weight plate are completed. This is where those athletes who are unable to swim for any reason can stop.
The athlete’s score for event 6 Part A will be the total time it takes to complete the event or the total number of reps completed before the 10-minute time cap. Every 25m lap is worth 5 points
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
Movement Standards:
Dumbbell Goblet Squat
The Dumbbell must be held in front of the athlete’s chest, and the crease of the hip must pass below the top of the knee at the bottom. The rep is completed when the athlete’s hips and knees reach full extension.
Burpee Onto a Weight Plate
The Burpee starts with the athlete perpendicular to the weight plate while touching their chest and thighs on the ground, and finishes with the athlete jumping on the weight plate. A two-foot takeoff is required. After landing on the weight plate, the athlete must extend their hips and knees. From there, the athlete may begin their next rep.
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