MHQ 22.1 –
Workout 1

Scorecard
WeTime Timing App

 

 

For time – 17min cap

 

3 rounds
20 wall ball
20 DB snatch
10 burpee box jump overs 20/24″

 

Immediately into

 

60 wall ball
60 DB snatch
30 burpee box jump over 20/24″

 

30-59 RX/INTERMEDIATE
Dumbbell 15/22.5kg
Wall ball 6/9kg, 9/10ft

 

30-59 SCALED OPTION
Dumbbell 10/15kg
Wall ball 3/6kg, 9/10ft

 

60+ RX / INTERMEDIATE
Dumbbell 10/15kg
Wall ball 3/6kg, 9ft for F/M

 

60+ SCALED OPTION
Dumbbell 5/10kg
Wall ball 3/6kg, 9ft for F/M

 

SCORE
For time – 17 minute cap

 

MOVEMENT STANDARDS

 

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!
Athletes must squat below parallel for the rep to count.

 

DUMBBELL SNATCH
The movement begins with the dumbbell on the ground and finishes with the dumbbell directly above the head.
Only 1 head of DB needs to touch the ground
At no point is the non-working hand permitted to touch the body during the repetition\
The dumbbell must move above the head in one continuous motion
Athletes must alternate hands between each repetition
Dumping or bouncing of the dumbbell is not permitted
Athletes can switch hands at any point once the repetition has passed through the top of the movement.
If a no rep is received, the athlete is not required to complete the rep on the same arm and can continue on.

 

BURPEE BOX OVER
The burpee box over begins with a burpee.
The burpee can be stepped up and down or jumped.
The burpee can be box facing or lateral.
The burpee begins by dropping to the ground with the chest and thighs in contact with the ground at the same time.
The athlete will then rise back to the standing position and jump or step up onto and then over the box.
Standing up tall and opening the hips on top of the box is not required.
Only the bottoms of the feet are allowed to touch the top of the box.

 

MHQ 22.2 – Workout 2 Part A
Scorecard
WeTime Timing App

 

 


24 min running clock

 

0-12mins

 

Buy in – 6 wall walks

 

then

 

3 rounds
270/300m row
10 clean and jerks

 

then

 

Cash out – 6 wall walks

 

12-24mins

 

MHQ 22.2 – Workout 2 Part B

 

Max weight
5RM squat clean thruster

 

RX
30-49
Barbell 35/50kg
Wall walk mark 30cm
50-59
Barbell 30/40kg
Wall walk mark 30cm
60+
Barbell 25/30kg
Wall Walk to the 60cm mark
Power Clean, Squat then Jerk is permitted

 

INTERMEDIATE
30-49
Barbell 30/45kg
Wall walk mark 30cm
50-59
Barbell 25/35kg
Wall walk mark 30cm
60+
Barbell 20/30kg
Wall Walk to the 60cm mark
Power Clean, Squat then Jerk is permitted

 

SCALED OPTION
30-59
Barbell 25/35kg
Wall Walk to the 60cm mark
60+
Barbell 20/30kg
18 plank to push up
Power Clean, Squat then Jerk is permitted


SCORE

 

 

MHQ22.2 – Part A
For time
This is a time between 0-12 minutes
If cap is reached, score is CAP plus reps completed


MHQ 22.2 – Part B
Max 5RM weight

 

MOVEMENT STANDARDS

 

ROW
For the buy-in portion of this workout, the athlete starts 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 calories or metres.
The damper setting and foot positions may be adjusted by the athlete at any time during the row.
Rower is to be reset each round and must only be performed by the athlete.

 

CLEAN AND JERK
In this movement, the barbell goes from the ground to the front rack position then to the overhead position.
Movement is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders.

 

WALL WALK
Movement starts with the athlete lying on the ground in a prone position, chest and thighs touching the ground and feet touching the wall.
Chest and thighs must return to the ground between each rep.
Feet and hands walk up the wall together.
SOME part of the palm on BOTH hands must go past the inside tape line that is set 30cm from the wall.
The line that is taped MUST have the inside edge that is closest to the wall set at the 30cm mark.
Control must be shown on the entire way down the wall until reaching the start position again for the rep to count.
The chest and thighs must touch the ground before the next rep can begin.

 

PLANK TO PUSH UP
Athlete begins in a plank position with elbows and forearms in contact with the ground.
Elbows must be directly under shoulders.
Athletes’ toes must be in contact with the floor.
Athletes must keep their torso straight and rigid and in a straight line from ears to toes.
No sagging or bending is permitted.
Athlete places down one hand at a time to lift up into a pushup position.
Athlete continues to keep back straight and core tight.
Athlete moves one arm at a time back into the plank position.
Repeat while alternating arms.

 

SQUAT CLEAN THRUSTER
The barbell begins on the ground.
The barbell goes from the ground to the front rack position with the athlete passing through a full squat position while the barbell is racked on the shoulders.
The full squat position is achieved when the crease of the hips pass below the top of the knees.
At the top of the movement, the knees, hips and arms must be fully extended, with the barbell directly overhead.
The barbell must be continually moving throughout each repetition of the movement.
Only the feet may touch the ground during the lift.
For a 5RM set to count, all reps must be completed within a 25 second time window from when the bar breaks the ground on the first rep.
This is not Touch & Go
The last rep must be completed before the end of the 12 minutes.