MHQ Event 1
3 Rounds for time of: (18min CAP)
40 Synchro Single-arm Hang Dumbbell Snatches, 20 on each arm
100 Double Unders + 25/ 20 Calorie Row
40 Steps, Dual Dumbbell Lunge
30-49
RX: ♂️ 22.5kg ♀️ 15kg
INTERMEDIATE: ♂️ 15kg ♀️ 10kg
SCALED: 100 Single Unders
50-59
RX: ♂️ 22.5kg ♀️ 15kg
INTERMEDIATE: ♂️ 15kg ♀️ 10kg
SCALED: 100 Single Unders
60+
RX: ♂️ 15kg ♀️ 10kg
INTERMEDIATE: 100 Single Unders
SCALED: Lunge with one Dumbbell
Notes:
This workout starts with the dumbbell on the floor and the athletes standing tall. On the call of go, the athletes may begin their 40 Synchro Hang Dumbbell Snatches, 20 reps must be completed on one arm before changing arms for the next 20 reps. One athlete will then complete 100 Double Unders while the other athlete completes 25/ 20 Calories on the rower. Once both athletes complete the required amount of reps, they will swap and complete the required amount of reps. To finish the round, the athletes will complete 40 steps of a Dual Dumbbell Lunge, holding the Dumbbells by their side. Only one athlete works at a time for this portion of the workout. Once the 40 steps have been completed the athletes will continue in the same fashion for another two rounds.
The score will be the time to complete the workout or the total reps completed before the 18-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:
Single Arm Hang Dumbbell Snatches
Each rep must start from the hang, or any rep taken from the floor must achieve a deadlift lockout (hips and knees fully extended) before re-dipping to initiate the Hang Snatch. The athlete must lift the dumbbell overhead in one motion. A Clean and Jerk is not allowed. The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the rep. The rep is counted when the arms, hips, and knees are fully extended and the dumbbell is clearly over the middle of the athlete’s body.
The synchro portion is at the top of the movement. Both athletes must reach the lockout position at the same time before starting the next rep.
Double Unders
The rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
Single Unders
The rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
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 25/ 20 calories.
Dual Dumbbell Walking Lunge
Each lunge step begins with the dumbbells by the athlete’s side (farmer’s carry position), the feet next to each other, and the hips and legs extended. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep.
The rep is counted when the feet are next to each other and the hips and legs are fully extended. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
Lunging more than 15 steps in one direction before turning around is not allowed.
Athletes must lunge in a straight path. After turning around, athletes must lunge back along the same path. Lunging in any other pattern is not allowed.
MHQ Event 2 & 3
Set a 16-minute clock:
1 rep max Clean (3 attempts each)
Attempt 1- 0:00-1:30
Attempt 2- 1:30-3:00
Attempt 3- 3:00-4:30
90sec rest (at 6:00) then,
AMRAP in 10mins of:
20 Burpee Box Jump Overs
30 Synchro Chest to Bar Pull-ups
20 Burpee Box Jump Overs
50 Strict Handstand Push-ups*
30-49
RX: ♂️ 30” ♀️ 24”
INTERMEDIATE: ♂️ 24” ♀️ 20” | 30 Chin over the bar Pull-ups | *Barbell Strict Press ♂️ 30kg ♀️ 20kg
SCALED: Box Step-ups | Ring Rows
50-59
RX: ♂️ 24” ♀️ 20”
INTERMEDIATE: 30 Chin over the bar Pull-ups | *Barbell Strict Press ♂️ 30kg ♀️ 20kg
SCALED: Box Step-ups | Ring Rows
60+
RX: Box Step-ups allowed ♂️ 24” ♀️ 20” | *130mm Elevated HSPU (Abmat + Weight Plate)
INTERMEDIATE: 30 Chin over the bar Pull-ups | *Barbell Strict Press ♂️ 30kg ♀️ 20kg
SCALED: Ring Rows
Notes:
This workout begins with the athletes standing tall behind the barbell. After the call of go, both athletes have 90 seconds to complete their first attempt at a 1 rep max Clean. The entire lift must be completed before the 90-second window. As soon as the barbell leaves the floor, that will constitute an attempt. Only one attempt is allowed per 90-second window. The athletes will have two more attempts, one from 1:30 to 3:00 and the other from 3:00 to 4:30.
The athletes will rest from 4:30 to 6:00. At the 6-minute mark, the athletes will begin event 3.
Event 3 starts with the athletes standing tall behind the plyo box. On the call of go, the athletes may begin their 20 Burpee Box Jump Overs with one athlete working and one resting (there is no minimum work requirement). The athletes will then complete 30 Synchro Chest to Bar Pull-ups. They will then move back to the plyo box to complete 20 Burpee Box Jump Overs. The athletes will then complete 50 Strict Handstand Push-ups with one athlete working and one resting (there is no minimum work requirement).
The athletes will continue in this fashion until the 10-minute time cap.
There will be two separate scores. Each of their heaviest successful Clean (in kilograms) added together and the total amount of reps completed in the 10-minute AMRAP.
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:
Clean
Start each rep with the barbell on the ground. A Power Clean, Squat Clean, and Split Clean are allowed, a Hang Clean is not allowed.
The rep is counted when the hips, and legs are extended, the barbell is in the front rack position, with the feet in line and stationary.
Collars/ Clips must always be used over the top of all of the plates on the barbell, including change plates.
The entire rep must be completed within the 90-second lifting window.
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 over the box. A two-foot takeoff is required, 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.
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).
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).
Strict Handstand Push-ups
The athlete must perform the strict handstand push-ups with both hands touching the tape line 250mm from the wall. This tape line must be 760mm long and no wider than 50mm.
Any part of the athlete’s hands may be touching the line, including the fingers. Each rep begins with the athlete in the lockout position with the heels against the wall and arms extended.
At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. The handstand push-up must be performed strict (kipping is not allowed). The feet may be no wider than the width of the hands at any point.
Each rep is counted when the athlete returns to the lockout position with the heels on the wall and the arms, hips, and legs fully extended with shoulders in line with the body.
Barbell Strict Press
The barbell must be on the shoulders to begin the Strict Press. Full extension of the hips and knees must be maintained throughout the lift. The Strict Press is counted when the arms are fully extended with the barbell over the middle of the athlete’s body.
MHQ Event 4
For time: (9min CAP)
21 Synchro Thrusters
21 Synchro Toes to Bar
15 Synchro Overhead Squats
15 Synchro Toes to Bar
9 Synchro Snatches
9 Synchro Toes to Bar
30-39
RX: ♂️ 60kg ♀️ 40kg
INTERMEDIATE: ♂️ 50kg ♀️ 35kg
SCALED: Knee Raises
40-49
RX: ♂️ 50kg ♀️ 35kg
INTERMEDIATE: ♂️ 45kg ♀️ 30kg
SCALED: Knee Raises50-59
RX: ♂️ 45kg ♀️ 30kg
INTERMEDIATE: ♂️ 40kg ♀️ 25kg
SCALED: Knee Raises
60+
RX: ♂️ 40kg ♀️ 25kg
INTERMEDIATE: ♂️ 35kg ♀️ 20kg
SCALED: Knee Raises
Notes:
This workout begins with the athletes standing tall behind their barbells. After the call of go, the athletes will start their 21 Synchro Thrusters. Once the 21 Synchro Thrusters are completed the athletes will complete 21 Synchro Toes to Bar. The athletes will then complete 15 Synchro Overhead Squats and 15 Synchro Toes to Bar. The athletes will finish the event with 9 Synchro Snatches and 9 Synchro Toes to Bar.
The score will be the total time it takes to complete the event or the total number of reps completed before the 9-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:
Synchro 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.
The Synchronised portion is at the top/ finish position
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.
Synchro Hanging Knee Raises
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.
The Synchronised portion is at the finish position (knees higher than the crease of the hip).
Synchro Overhead Squat
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.
The Synchronised portion is at the top/ finish position.
Synchro Snatch
The barbell begins on the ground and must be lifted overhead in one motion. Touch and go is permitted. 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.
The Synchronised portion is at the top/ finish position.
Recent Comments