Events 1 & 2
4 Rounds each for time and load of:
5 Wall Walks*
10 Bar-facing Burpees
15 Toes to Bar
Then,
1 Snatch
-Each round is 5 minutes: Round 1 starts at 0:00, Round 2 starts at 5:00, Round 3 starts at 10:00 and Round 4 starts at 15:00.
-Your score for event 1 is all 4 of your round times added together.
-Your score for event 2 is all 4 of your best Snatches (from each round) added together.
RX 30-59
As prescribed
INTERMEDIATE 30-59
*360mm line
RX 60 +
*360mm line
INTERMEDIATE 60 +
*360mm line | Hanging Knee Raises
INTERMEDIATE SCALED
Hanging Knee-Raise
Notes:
This event starts with the athlete laying on the floor. On the call of go, the athlete may begin their 5 Wall Walks. The athlete will then progress to the barbell and complete 10 Bar-facing Burpees. The athlete will then complete 15 Toes to Bar and have their time recorded. The athlete will then have until the 5-minute mark to establish a 1RM Snatch for that round. At the 5-minute mark, it’s the athlete’s responsibility to be ready (laying on the floor) to start the next round. Continue in this fashion for 4 rounds. The athlete’s score will be the time taken for each of the 4 rounds for a total of one time for event 1. For event 2 the athlete’s score will be taken for their best successful Snatch for each of the 4 rounds. The 4 lifts will be added together to make a total.
Special note: It is the athlete’s responsibility to have full-sized plates on their barbell so their bar sits at the correct height for the Bar-facing Burpees. If the athlete leaves their barbell half loaded and commences the next round they will have to stop and load plates on the other side of the barbell before starting their Bar-facing Burpees.
Movement Standards:
Wall Walks
Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is ok). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line at the 260mm mark before the athlete may descend. Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is counted when the athlete returns to the starting position, with both hands touching the first line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.
Tape lines for the Wall Walk:
Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 1395mm. For men, the distance is 1520mm. This first line will be the start and finish line for each rep. Tape a second line that leaves 260mm of space between the tape’s far edge and the wall.
For 60+ and Intermediate the tape line will be 360mm from the wall.
Bar-facing Burpee
The burpee must be performed perpendicular to and facing the barbell. The athlete will jump or step their feet back so they are lying on the ground. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete jumps over the barbell with a two-foot take-off. Stepping over is NOT allowed. Touching the barbell on the jump or step-over is a no-rep. The rep is completed when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. The athlete must be perpendicular to and facing the barbell before starting the next rep. If the athlete receives a no rep for any reason, the entire rep must be repeated.
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.
Hanging Knee-Raise
In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.
At the top of the repetition, the athlete must raise the knees above the height of the hips.
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.
Event 3
For time: (15min CAP)
10 Shoulder to Overhead
21 Pull-ups
20 Shoulder to Overhead
18 Chest to Bar Pull-ups
30 Shoulder to Overhead
15 Bar Muscle-ups
RX 30-39
♂︎ 60kg
♀︎ 40kg
INTERMEDIATE 30-39
♂︎ 50kg | Chin over the bar Pull-ups for the entire event
♀︎ 35kg | Chin over the bar Pull-ups for the entire event
RX 40-59
♂︎ 55kg
♀︎ 35kg
INTERMEDIATE 40-59
♂︎ 45kg | Chin over the bar Pull-ups for the entire event
♀︎ 30kg | Chin over the bar Pull-ups for the entire event
RX 60 +
♂︎ 45kg
♀︎ 30kg
INTERMEDIATE 60 +
♂ 40kg | Chin over the bar Pull-ups for the entire event
♀︎ 25kg | Chin over the bar Pull-ups for the entire event
INTERMEDIATE SCALED
Jumping chin over the bar Pull-Ups for the entire event
Notes:
This event starts with the athlete’s back to the barbell. On the call of go, the athlete may begin their 10 Shoulder to Overhead. The athlete will work through each movement until they complete all the reps or until the 15-minute time CAP. The athlete’s score will be the time it takes to complete the event or the total number of reps completed before the 15-minute time CAP.
If an athlete scales they cannot score higher than an athlete who does not scale
Movement Standards:
Shoulder to Overhead
The barbell must be taken from the ground and be on the shoulders to begin the Shoulder to Overhead. Full extension of the hips and knees after the initial Clean is not required before beginning the overhead lift. A Press, Push Press, Push Jerk, or Split Jerk are all allowed as long as the finish position is achieved.
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.
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 credited when the athlete’s chest clearly contacts the bar at or below the collarbone.
Jumping Chin Over the Bar 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.
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 allowed. No portion of the foot may rise above the lowest part of the bar during the kip. 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. 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. Removing the hands and resting in the support position is not allowed.
Event 4
5 x 2-minute rounds for reps of:
20/ 16 Calorie Row
Max Squat Cleans in the remaining time
RX 30-39
♂︎ 100kg
♀︎ 70kg
INTERMEDIATE 30-39
♂︎ 70kg
♀︎ 50kg
RX 40-59
♂︎ 85kg
♀︎ 55kg
INTERMEDIATE 40-59
♂︎ 60kg
♀︎ 40kg
RX 60 +
♂︎ 70kg
♀︎ 45kg
INTERMEDIATE 60 +
♂ 50kg
♀︎ 35kg
Notes:
This event starts with the athlete seated on the rower. On the call of go, the athlete may begin rowing. Once the 20/ 16 Calories are completed the athlete will complete as many Squat Cleans as possible until the 2-minute round is over. There is no rest between rounds. Athletes will return to the rower and move through each of the five rounds in the same fashion until the 10-minute mark. The athlete’s score will be the total number of reps completed, including the calories.
Movement Standards:
Row
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round.
Squat Clean
The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next rep. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be allowed, but a deadlift followed by a hang clean is not allowed. The rep is counted when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
International athletes have between May 11th – 15th to complete workouts. Workouts MUST be completed in order (workout 1-4) within an 8 hour time period.
Any athlete who has been granted permission to complete the workouts via online submission, must also complete workouts in order (workout 1-4) within an 8 hour time period. These athletes must submit scores and video links via email to admin@mastershq.com.au at least 3 days prior to the their state’s live semi final!! Email ‘subject line’ must include, full name, state, division and age category.
Workouts are set in WeTime for convenience. Click here for workouts
Please check the video submission rules here
Workouts programmed by We Are Unifyd
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