MastersHQ Online Qualifier 2025

MastersHQ Online Qualifier 2025

MHQ 25.1 & MHQ 25.2
Youtube Workout Videos

MHQ 25.1:
20-Minute Running Clock (0:00–16:00)
For Time with a 16-Minute Cap:
500m Row + 5 Lateral Burpees Over Rower
400m Row + 10 Lateral Burpees Over Rower
300m Row + 15 Lateral Burpees Over Rower
200m Row + 20 Lateral Burpees Over Rower
100m Row + 25 Lateral Burpees Over Rower

MHQ 25.2:
16:00–20:00
In the remaining 4 minutes, establish a max lift for the following complex:
1 Clean
1 Hang Clean
1 Jerk

Workout Flow
MHQ 25.1: (0:00–16:00)
Athletes begin seated on the rower with hands behind their back.
At the start of the timer:
Perform a 500m Row, followed by 5 Lateral Burpees Over the Rower.
Athlete must reset the rower monitor to zero before each subsequent interval.
Continue the sequence with decreasing row distances and increasing burpee reps.
Transition: After completing the final burpee (100m Row + 25 Burpees), athletes will rest in preparation for MHQ 25.2. Athletes must wait until the 16-minute mark to begin their first lift.

MHQ 25.2: (16:00–20:00)
Athletes have 4 minutes to establish the heaviest successful lift for the complex:
Clean: Barbell lifted from the ground to the shoulders.
Hang Clean: Barbell lifted from above the knees to the shoulders.
Jerk: Barbell lifted overhead from the front rack position.

Key Points
Barbell Setup: Athletes may preload the barbell with their starting weight.
Adjustments: Athletes may adjust weights during the 4-minute window but may not begin MHQ 25.2 before 16:00.
Transition: After completing the final burpee (100m Row + 25 Burpees), athletes can rest in preparation for MHQ 25.2. Athletes must wait until the 16-minute mark to begin their first lift.
Assistance: Athletes must adjust their own weights; no outside assistance is allowed.
Unbroken Complex: The barbell may not rest on the ground between movements.
Attempts: Athletes can attempt the complex as many times as desired within the 4-minute window.
Time Cap: The complex must be fully completed before the clock reaches 20:00.

Scoring
MHQ 25.1: Time to complete the row and burpee sequence (or reps completed if capped).
Row is scored as: 500 reps, 400 reps, 300 reps, 200 reps, 100 reps.
MHQ 25.2: Heaviest successful weight lifted for the complex.
A judge is not mandatory, but athletes must record a video of their performance to be eligible to progress to the next round.
Pre-set Timer on WeTime

Movement Standards

Rowing
Start Position
Athletes begin seated on the rower with hands behind their back.
Monitor must be set to zero before starting the interval.

Execution
Row the prescribed distance.
Both hands must stay on the handle during the row.
The handle must be placed in the designated holder after each row.

Finish Position
Athletes may leave the rower only once the full required distance is shown on the monitor.

No-Rep Causes
Monitor not set to zero by the athlete before starting the interval.
Leaving the rower before completing the full prescribed distance.
Dropping the handle instead of placing it in the holder.

Lateral Burpee Over Rower

Start Position
Athlete begins standing laterally to the rower.

Execution
Burpee
Lower chest and thighs to the ground in line with the rower.
Chest and thighs must touch the ground.
Step or jump feet back and forward during the burpee.

Jump Over the Rower:
RX Athletes (except 60+): Must jump laterally over the rower with two feet leaving the ground simultaneously, fully clearing the rail without contact.
RX 60+ and Intermediate: May step or jump laterally over the rower, clearing the rail.
Finish Position:
The rep is complete when both feet land on the opposite side of the rower.

No-Rep Causes:
Chest and thighs fail to touch the ground during the burpee.
Not fully clearing the rower during the jump.
Touching the rower with any part of the body or feet.
Failing to have both feet leave the ground simultaneously during the jump (RX athletes except 60+).

MHQ 25.2: (16:00–20:00)
Athletes have 4 minutes to establish the heaviest successful lift for the complex:
1 Clean
1 Hang Clean
1 Jerk

Movement Standards

Clean
Start Position
The barbell begins on the ground.
Athletes using only fractional plates must initiate the clean from below the knees.

Execution
The barbell is lifted from the ground to the shoulders in one continuous motion.
Both power cleans and squat cleans are allowed.

Finish Position
Elbows must be visibly in front of the bar.
Hips and knees must be fully extended.
The barbell must be under control in the front rack position.

No-Rep Causes
Failing to achieve full extension of the hips and knees.
Dropping the barbell before achieving the finish position.
Elbows not visibly in front of the bar at the finish.
Allowing the barbell to rest on the ground after the clean.

Hang Clean
Start Position
The barbell must start above the knees.
A short pause at the hip in the hang position is permitted before initiating the lift.

Execution
The barbell is lifted from the hang position to the shoulders in one continuous motion.
Both power hang cleans and squat hang cleans are allowed.

Finish Position
Elbows must be visibly in front of the bar.
Hips and knees must be fully extended.
The barbell must be under control in the front rack position.

No-Rep Causes
Allowing the barbell to drop below the knees.
Failing to achieve full extension of the hips and knees.
Elbows not visibly in front of the bar at the finish.
Barbell resting on the ground after the hang clean.

Jerk
Start Position
The barbell begins in the front rack position.
Athletes may adjust their grip or stance prior to initiating the jerk.

Execution
The barbell is lifted from the front rack to an overhead locked-out position.
Any style of jerk (split jerk, push jerk, or squat jerk) is allowed.

Finish Position
Arms, hips, and knees must be fully extended.
The barbell must be under control in the overhead position.
Feet must return to a stable and aligned position under the athlete’s body.

No-Rep Causes
Failing to achieve full lockout of the arms, hips, or knees.
The barbell is not under control in the overhead position.
Feet not returning to a stable and aligned position under hips
Pressing out during the jerk (locking out overhead with bent arms).

MHQ 25.3
Youtube Workout Videos

MHQ 25.3 -For Time with an 18-Minute Cap

Rounds 1 & 2:
8 Power Snatches
12 Single Dumbbell Box Step Overs
12 Pull-Ups

Rounds 3 & 4:
6 Power Snatches
12 Single Dumbbell Box Step Overs
8 Chest-to-Bar Pull-Ups

Round 5:
4 Power Snatches
12 Single Dumbbell Box Step Overs (Tie-Break Time)
4 Bar Muscle-Ups

Weights
30–39
RX: Barbell: ♂︎ 60 kg / ♀︎ 40 kg | Dumbbell: ♂︎ 22.5 kg / ♀︎ 15 kg
Intermediate: Barbell: ♂︎ 40 kg / ♀︎ 30 kg | Dumbbell: ♂︎ 22.5 kg / ♀︎ 15 kg | Pull-Ups (5 Rounds)
Scaled: Barbell: ♂︎ 35 kg / ♀︎ 20 kg | Dumbbell: ♂︎ 15 kg / ♀︎ 10 kg | Ring Rows

Box Heights: All Divisions ♂︎ 24″ / ♀︎ 20″

Workout Flow
Rounds 1 & 2:
Perform 8 Power Snatches.
Transition to 12 Single Dumbbell Box Step Overs.
Complete 12 Pull-Ups before moving to the next round.

Rounds 3 & 4:
Reduce to 6 Power Snatches.
Perform 12 Single Dumbbell Box Step Overs.
Finish each round with 8 Chest-to-Bar Pull-Ups.

Round 5:
Perform 4 Power Snatches.
Complete 12 Single Dumbbell Box Step Overs (record the tie-break time).
Finish with 4 Bar Muscle-Ups.

Scoring
Time to Complete: The total time to finish all five rounds.
Tie-Break Time: Time to complete Round 5 after the 12 Dumbbell Box Step Overs.
Judge: A judge is not mandatory, but athletes must record a video of their performance to be eligible to progress to the next round.
Pre-set Timer on WeTime
For Intermediate Athletes Only: When an Intermediate athlete opts to scale a workout, the scaled version cannot be ranked higher than workouts completed as prescribed. Please select “scaled” when submitting a scaled score.

Movement Standards
Power Snatch
Start Position

The athlete begins with the barbell on the ground.
The grip must be wide enough to allow the barbell to be received overhead in one motion.
Athletes with fractional plates only on the bar must begin with the barbell below the knees

Execution

The barbell must be lifted from the ground to overhead in one continuous motion.
The athlete may not pause the barbell at the shoulders or execute a clean and jerk.
A power position is defined as receiving the barbell with the hips above the knees.

Finish Position

The rep is complete when the athlete’s knees, hips, and arms are fully extended and the barbell is locked out overhead.
The barbell must be in line with the body at the top of the lift.

No-Rep Causes

Failing to lift the barbell in one motion.
Not fully extending the knees, hips, or arms at the top.
The barbell not reaching the overhead position.

Single Dumbbell Box Step-Overs

Start Position

Begin with both feet on the ground, facing the box (the box must not be angled).
The dumbbell must be held in any position, with at least one hand in contact with it.

Execution

Step onto the box one foot at a time, ensuring both feet make contact with the top.
The dumbbell can be carried in any position (e.g., on the shoulder, in a farmer’s carry).
At least one hand must maintain contact with any part of the dumbbell throughout the movement.
Full extension at the top of the movement is not required.
Step down on the opposite side of the box; jumping down is not permitted.

Finish Position

The rep is complete when both feet touch the ground on the opposite side of the box.

No-Rep Causes

Failing to place both feet on top of the box.
Missing the box entirely or not clearing it.
Rebounding off the box (skipping the step-down).
Hand coming off the dumbbell at any point during the movement..

Pull-Ups

Start Position:

Athlete starts hanging from the pull-up bar with arms fully extended with feet off the ground.
Any style of pull-up or grip is permitted as long as the other requirements are met.

Execution:

Kipping or butterfly techniques are allowed.
Chin must pass clearly over the bar.

Finish Position:

Return to full extension at the bottom.

No-Rep Causes:

Failing to pass the chin over the bar.
Not fully extending the arms at the bottom.
Wrapping tape around pull-up bar or wearing grips is permitted, but taping the bar AND wearing grips is not.

Chest-to-Bar Pull-Ups

Start Position:

Athlete begins hanging from the pull-up bar with arms fully extended with feet off the ground.
Any style of pull-up or grip is permitted as long as the other requirements are met.

Execution:

Kipping or butterfly techniques are allowed.
Chest must clearly touch the bar below the collarbone.

Finish Position:

Return to full extension at the bottom.

No-Rep Causes:

Chest failing to touch the bar.
Not fully extending the arms at the bottom.
Wrapping tape around pull-up bar or wearing grips is permitted, but taping the bar AND wearing grips is not.

Bar Muscle-Ups

Start Position:

The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

Execution:

Pull above the bar and transition to a lockout position.
Kipping is allowed.

Finish Position:

Only the arms may support the athlete’s weight in the lock out.
Arms must be fully locked out in the support position above the bar; with the shoulders over or slightly in front of the bar.
Only the hands, and no other part of the arm, may touch the bar during the rep.
Removing the hands in the support position is not allowed.

No-Rep Causes:

Failing to lock out the elbows.
Failing to transition above the bar.
Feet rising above the height of the bar during the kip.
Pull-overs, rolls to support, and glide kips are not permitted.
Wrapping tape around pull-up bar or wearing grips is permitted, but taping the bar AND wearing grips is not.

Ring Rows (Scaled)

Start Position:

Athletes begin with heels on the ground and body in a straight line.
The rings must be set with the bottom of the ring in line with the belly button when standing.
Feet must be positioned with heels only on a taped line under the vertical plain of the rings.

Execution:

Pull until the rings make contact with the chest with elbows behind the shoulder
Maintain a straight line from shoulders to heels throughout. No bend, no kip.

Finish Position:

Arms fully extended at the bottom of each rep.

No-Rep Causes:

Rings failing to touch the chest.
Body sagging or losing a straight line.
Feet moving during the rep.*For Intermediate athletes only: If an intermediate athlete chooses to scale in a workout, they cannot rank higher than an athlete who performs that workout as prescribed.

MHQ 25.4
Youtube Workout Videos

MHQ 25.4 8-Minute AMRAP

10 Deadlifts
10 Wall Balls
Increasing Ladder: Add 2 reps to each movement every round.

Round 1: 10 Deadlifts, 10 Wall Balls
Round 2: 12 Deadlifts, 12 Wall Balls
Round 3: 14 Deadlifts, 14 Wall Balls….
Continue increasing by 2 reps per movement until the 8-minute time cap.

Weights
30–39
RX: ♂︎ 100 kg / ♀︎ 70 kg | Wall Ball ♂︎ 9 kg / ♀︎ 6 kg
Intermediate: ♂︎ 80 kg / ♀︎ 60 kg | Wall Ball ♂︎ 9 kg / ♀︎ 6 kg
Scaled: ♂︎ 60 kg / ♀︎ 50 kg | Wall Ball ♂︎ 6 kg / ♀︎ 3 kg

40–49
RX: ♂︎ 90 kg / ♀︎ 65 kg | Wall Ball ♂︎ 9 kg / ♀︎ 6 kg
Intermediate: ♂︎ 70 kg / ♀︎ 50 kg | Wall Ball ♂︎ 9 kg / ♀︎ 6 kg
Scaled: ♂︎ 50 kg / ♀︎ 40 kg | Wall Ball ♂︎ 6 kg / ♀︎ 3 kg

50–59
RX: ♂︎ 80 kg / ♀︎ 60 kg | Wall Ball ♂︎ 9 kg / ♀︎ 6 kg
Intermediate: ♂︎ 60 kg / ♀︎ 45 kg | Wall Ball ♂︎ 9 kg / ♀︎ 6 kg
Scaled: ♂︎ 45 kg / ♀︎ 35 kg | Wall Ball ♂︎ 6 kg / ♀︎ 3 kg

60+
RX: ♂︎ 70 kg / ♀︎ 50 kg | Wall Ball ♂︎ 6 kg / ♀︎ 3 kg
Intermediate: ♂︎ 50 kg / ♀︎ 35 kg | Wall Ball ♂︎ 6 kg / ♀︎ 3 kg
Scaled: ♂︎ 40 kg / ♀︎ 30 kg | Wall Ball ♂︎ 6 kg / ♀︎ 3 kg

Wall Ball Heights: All Divisions ♂︎ 10 feet / ♀︎ 9 feet

Workout Flow
Athletes start standing with their back to the barbell.
At the start of the timer, complete 10 Deadlifts, followed by 10 Wall Balls.
In each subsequent round, increase both movements by 2 reps:
Round 1: 10 Deadlifts, 10 Wall Balls
Round 2: 12 Deadlifts, 12 Wall Balls
Round 3: 14 Deadlifts, 14 Wall Balls
Continue this pattern for the full 8 minutes.

Scoring
The score is the total number of reps completed within the 8-minute time cap.
A judge is not mandatory, but athletes must record a video of their performance to be eligible to progress to the next round.
Pre-set Timer on WeTime
For Intermediate Athletes Only: When an Intermediate athlete opts to scale a workout, the scaled version cannot be ranked higher than workouts completed as prescribed. Please select “scaled” when submitting a scaled score.

Movement Standards

Deadlift
Start Position
The barbell begins on the ground.
Athletes must grip the barbell with both hands outside the knees.

Execution
Lift the barbell to full lockout with hips and knees fully extended and shoulders behind the bar.
Controlled descent is required; bouncing the barbell off the ground is not permitted.

Finish Position
Arms, hips, and knees must be fully extended with the barbell in control at the top.

No-Rep Causes
Failing to reach full lockout.
Bouncing the barbell off the ground.
Lifting straps or grips are not permitted
Sumo Deadlifts are not allowed.

Wall Ball
Start Position
At the start of each rep, the ball must be in the support position in front of the athlete’s body.

Execution
Perform a full squat, ensuring hips pass below parallel.
From the bottom of the squat, drive the ball upward to hit the designated target.

Finish Position
The rep is complete when the ball hits the target at or above the required height.

No-Rep Causes
Failing to hit the target or hitting below the required height.
Failing to achieve full squat depth (hips not below parallel).
Dropping the ball and not picking it up before continuing.

Athlete Reminder
Submit a valid video link along with your score submission.
Ensure the video is accessible (e.g., avoid copyright restrictions on YouTube).
Carefully read the workout description for all necessary details.
Make sure your video quality allows for clear judging of your score.
Avoid uploading videos as last minute as delays often occur

Score Submission Deadline
All scores must be submitted into Competition Corner by 10:00 PM (AEDT) on January 26th.

Registration closes at 10:00 PM (AEDT) on January 26th

If you have any questions, please contact us at admin@mastersq.com.au

MastersHQ Online Qualifier 2025

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