MastersHQ Online Qualifier 2023 – Release 1
Release 1 – Jan 19th 2023 at 11am AEST
Submission due Feb 1st at 10 am AEST
Register Here
MHQ 23.1
WeTime
For time: (15min CAP)
45 Thrusters
30 Shuttle Runs (7.5m= 1 rep)
45/ 30 Calorie Row
30-44
RX: 45kg 30kg
INTERMEDIATE: 35kg 25kg
45-54
RX: 35kg 25kg
INTERMEDIATE: 30kg 20kg
55-64
RX: 30kg 20kg
INTERMEDIATE: 20kg 15kg
65+
RX: 20kg 15kg
INTERMEDIATE: 20kg 15kg/ 35 Thrusters
Notes:
This workout begins with the barbell on the floor and the athlete standing tall. After the call of go, the athlete will start their 45 Thrusters. Once the 45 reps are completed the athlete will then complete 30 Shuttle Runs (7.5m= 1 rep). Once the 30 Shuttle Runs are completed the athlete will complete 45/ 30 Calories on the C2 Rower. Time stops when the monitor reads 45/ 30 Calories.
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.
There is no tiebreak for this workout.
Equipment:
Barbell
Collars
Plates to load to the appropriate weight for your division
Tape to mark the floor for the Shuttle Runs
Tape measure
Concept2 Rower
Movement Standards
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.
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 Row.
Row
The monitor on the rower must be set to zero at the beginning of the row. The athlete may have assistance turning the monitor on. The athlete must stay seated on the rower until the monitor reads 45/ 30 calories.
MHQ 23.2
WeTime
10-minutes to establish your 5RM Overhead Squat taken from the floor
Notes:
The weight must be taken from the floor, using racks is NOT permitted. The athlete will either Snatch, Clean & Jerk, or Clean & Back Rack to start in a locked-out overhead position. The athlete will then complete 5 consecutive Overhead Squats. The first rep may be Squat Snatched. The athlete may complete as many attempts as he or she likes until the 10-minute time CAP, but will only receive credit for the heaviest successful lift. The athlete may NOT receive assistance from other people to load the barbell between lifts.
Equipment:
Barbell
Collars
Plates to load to the appropriate weight for your division
Movement Standards:
Overhead Squat (taken from the floor)
The barbell begins on the ground. The athlete may get the barbell from the floor to the locked-out overhead position as they like. A Squat Snatch is permitted and will count for the first rep. A Snatch Balance is NOT permitted. The hip crease must be below the top of the knee at the bottom. To complete the rep, the athlete’s hips, knees and arms must be extended, and the bar directly over the middle of the body. Clips must be used to secure all weights on the barbell. All 5 reps must be completed prior to the 10-minute time CAP.
MHQ 23.3
Wetime
AMRAP in 9mins of:
10 Burpee Box Jump Overs
15 Chest to Bar Pull-ups*
30-54
RX: 24” 20”
INTERMEDIATE: 24” 20” | *Chin Over Bar Pull-ups
SCALED OPTION: 24” 20” (Step-ups Allowed) | *10 Ring Rows
55-64
RX: 24” 20” | *Chin Over Bar Pull-ups
INTERMEDIATE: 24” 20” | *Chin Over Bar Pull-ups
SCALED OPTION: 24” 20” (Step-ups Allowed) | *10 Ring Rows
65+
RX: 20” 12” (Step-ups Allowed) | *10 Chin Over Bar Pull-ups
INTERMEDIATE: 20” 12” (Step-ups Allowed) | *Chin Over Bar Pull-ups
SCALED OPTION: 20” 12” (Step-ups Allowed) | *10 Ring Rows
Notes:
This workout begins with the athlete standing tall behind the plyo box. After the call of go, the athlete will start their 10 Burpee Box Jump Overs. Once the 10 reps are completed the athlete will then complete 15 Chest to Bar Pull-ups. Once the 15 Chest to Bar Pull-ups are completed the athlete will start the next round. Athletes will continue in this fashion until the 9-minute time cap.
Only intermediate athletes are permitted to scale. If an athlete chooses to scale a movement, the athlete cannot score higher than an athlete who does not.
The athlete’s score is the total amount of reps completed in 9-minutes.
Equipment:
Pull-up Bar
Tape to mark the floor for the Burpee Box Jump Overs
Plyo Box
Rings
Movement Standards:
Burpee Box Jump Overs
The Burpee Box Jump Over starts with the athlete perpendicular to the box while touching their chest and thighs on the ground, and finishes with the athlete jumping (or stepping for 65+) over the box. In the bottom position, the centre of the athlete’s chest must be touching the line, and the feet and hands must be straddling the line. Setting the box at an angle is not allowed. A two-foot takeoff is required (except 65+), 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, 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.
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.
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.
Ring Rows
The rings must be set with bottom of ring in line with 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 heels only on a line under the vertical plan 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.
Scores due Feb 1st at 10am
We recommend using the WeTime timing app. You can find MHQ workouts set and ready to go for your convenience here
Please check the video submission rules here
You can still register for the MastersHQ Online Qualifier here:
Registration closes Feb 1st at 10am Programmed by We Are Unifyd
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