MHQ TEST 1
For time: (16min CAP)
60/ 50 Calorie Row
30 Synchro Toes to Bar
30 Synchro Front Squats
60m Handstand Walk*
30-39
RX: ♂️ 70kg ♀️ 50kg
INTERMEDIATE: ♂️ 50kg ♀️ 35kg | *60 DBL DB Push Press ♂️ 15kg ♀️ 10kg
SCALED: Knee Raises
40-49
RX: ♂️ 60kg ♀️ 40kg
INTERMEDIATE: ♂️ 45kg ♀️ 30kg | *60 DBL DB Push Press ♂️ 15kg ♀️ 10kg
SCALED: Knee Raises
50-59
RX: ♂️ 50kg ♀️ 35kg
INTERMEDIATE: ♂️ 40kg ♀️ 25kg | *60 DBL DB Push Press ♂️ 15kg ♀️ 10kg
SCALED: Knee Raises
60+
RX: ♂️ 45kg ♀️ 30kg
INTERMEDIATE: ♂️ 35kg ♀️ 20kg | *60 DBL DB Push Press ♂️ 10kg ♀️ 15kg
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 pair will complete a 60/ 50 Calorie Row. The pair will then complete 30 Synchro Toes to Bar. They will then move to the barbell to complete 30 Synchro Front Squats. The pair will then complete a 60m Handstand Walk to finish.
The score will be the time to complete the workout or the total reps completed before the 16-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 60/ 50 calories.
Synchro 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.
The synchronised portion is when the feet contact the bar at the same time.
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.
Synchro 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.
The Synchronised portion is at the top/ finish 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.
Both athletes must run over the line marking the finish line to finish.
MHQ TEST 2
AMRAP in 3mins of:
50 Double Unders each
Max Clean & Jerks
Rest 2mins
AMRAP in 3mins of:
10 Clean & Jerks each
Max Double Unders
30-39
RX: ♂️ 85kg ♀️ 55kg
INTERMEDIATE: ♂️ 60kg ♀️ 40kg
SCALED: 100 Single Unders
40-49
RX: ♂️ 70kg ♀️ 50kg
INTERMEDIATE: ♂️ 50kg ♀️ 35kg
SCALED: 100 Single Unders
50-59
RX: ♂️ 60kg ♀️ 40kg
INTERMEDIATE: ♂️ 45kg ♀️ 30kg
SCALED: 100 Single Unders
60+
RX: ♂️ 50kg ♀️ 35kg
INTERMEDIATE: ♂️ 40kg ♀️ 25kg
SCALED: 100 Single Unders
Notes:
This workout begins with the athlete holding their skipping rope. After the call of go, the pair has 3 minutes to complete 50 Double Unders each and max Clean & Jerks in the remaining time. The pair will then rest for 2 minutes. At the 5-minute mark, the pair will have 3 minutes to complete 10 Clean & Jerks each and max Double Unders in the remaining time.
The 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
For time: (6min CAP)
Partner 1: 15 Snatches
Partner 2: 15 Snatches
Partner 1: 15 Snatches
Partner 2: 15 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 first athlete will begin working through 15 Snatches. Athlete 2 will then complete 15 Snatches. Athlete 1 will complete their second set of 15 Snatches. To finish, athlete 2 will complete the final 15 Snatches.
The score will be the time to complete the workout or the total reps completed before the 6-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
AMRAP in 12mins of:
25 Synchro Pull-ups
50 Box Jump Overs
20 Synchro Chest to Bar Pull-ups
40 Box Jump Overs
Max Bar Muscle-ups in the remaining time
Then from 12:00 to 16:00
4-minutes to establish your 10-rep max Deadlift
30-39
RX: ♂️ 30” ♀️ 24”
INTERMEDIATE: 25-20-Max Pull-ups | ♂️ 24” ♀️ 20”
SCALED: Jumping pull-ups, step-ups allowed
40-59
RX: ♂️ 24” ♀️ 20”
INTERMEDIATE: 2 x 15 Pull-ups + Max Pull-upsZ
SCALED: Jumping pull-ups, step-ups allowed
60+
RX: 25 Pull-ups, 20 Pull-ups, Max Chest to Bar Pull-ups | ♂️ 24” ♀️ 20” (step-ups allowed)
INTERMEDIATE: Jumping Pull-ups
SCALED: Jumping pull-ups, step-ups allowed
Notes:
Event 4 begins with the pair standing tall under the pull-up bar. After the call of go, the pair will start their 25 Synchro Pull-ups. Once the 25 Synchro Pull-ups are completed the pair will complete 50 Box Jump Overs. The pair will then complete 20 Synchro Chest to Bar Pull-ups and 40 Box Jump Overs. Finally, the pair will complete Max reps of Bar Muscle-ups in the remaining time.
The score for event 4 will be the total reps completed before the 12-minute time cap.
At the 12-minute mark, the pair will have 4 minutes to establish their 10RM Deadlift. The pair 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 score for event 5 will be each team member’s 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:
Synchro 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.
The Synchronised portion is at the finish position (when the chin breaks the horizontal plane of the bar).
Synchro 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.
The Synchronised portion is at the finish position (when the chest touches the bar).
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 Synchro Dumbbell Goblet Squats
Run 1200m together
40 Synchro Dumbbell Goblet Squats
Rest from 12:00 to 15:00
Then,
Part B – For time: (10min CAP)
25 Synchro Burpees onto a weight plate
250m Swim together
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 begins with the pair standing tall with their backs to the dumbbell. After the call of go, the pair will start their 40 Synchro Dumbbell Goblet Squats. Once the 40 Synchro Dumbbell Goblet Squats are completed the pair will complete the 1200m Run at the same time. The pair will then complete 40 Synchro Dumbbell Goblet Squats.
The 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 12-minute time cap.
The pair will have 3 minutes to transition from the field to the pool.
Event 6 – Part B, begins with the pair standing tall with their backs to the weight plate. After the call of go, the pair will start their 25 Synchro Burpees onto the weight plate. Once the 25 Synchro Burpees onto the weight plate are completed the pair will complete the 250m Swim at the same time.
There will be a tiebreak in this event. The tiebreak is recorded when the 25 Synchro Burpees onto the weight plate are completed. This is where those athletes who are unable to swim for any reason can stop. If one team member chooses not to swim, the partner can not swim either.
The score for event 6 Part B 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:
Synchro 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.
The synchronised portion is at the top/ finish position.
Synchro 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.
The synchronised portion is the start and finish position (Chest and thighs on the ground at the same time & knees and hips locked out on top of the plate).
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