MastersHQ Second Chance Online Qualifier
Release – March 9th 2023 at 11am AEST
Score submission due – March 18th 10pm AEST
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.
MHQ 23.4
WeTime
AMRAP in 7mins of:
300 Double Unders*
Max Clean & Jerks in the remaining time
30-39
RX: 80kg 55kg
INTERMEDIATE: 60kg 40kg |*300 Double Unders
SCALED OPTION: 50kg 35kg |*500 Single Unders
40-44
RX: 70kg 50kg
INTERMEDIATE: 50kg 35kg |*300 Double Unders
SCALED OPTION: 45kg 30kg |*500 Single Unders
45-54
RX: 60kg 40kg | *250 Double Unders
INTERMEDIATE: 45kg 30kg |*250 Double Unders
SCALED OPTION: 40kg 25kg |*500 Single Unders
55-64
RX: 50kg 35kg | *250 Double Unders
INTERMEDIATE: 40kg 25kg |*250 Double Unders
SCALED OPTION: 35kg 20kg |*500 Single Unders
65+
RX: 40kg 25kg | *200 Double Unders
INTERMEDIATE: 35kg 20kg |*200 Double Unders
SCALED OPTION: 30kg 15kg |*300 Single Unders
Notes:
This workout starts with the athlete standing tall with a skipping rope in hand. On the call of go, the athlete may begin their 300 Double Unders. Once the Double Unders are completed the athlete will complete as many Clean & Jerks as possible in the remaining time.
Score:
The athlete’s score is all the reps completed in the 7-minute time cap, including the Double Unders.
*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.
Equipment:
Skipping Rope
Barbell
Collars
Plates to load to the appropriate weight for your division
Movement Standards
Double Unders
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.
Single Unders
This is a standard single under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count
Clean & Jerk
Start each rep with the barbell on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. If dropped, the barbell must settle on the ground before the start of the next rep. 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 necessary 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 centre of the body, 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. Receiving any assistance moving the barbell is not permitted unless safety is an immediate concern.
MHQ 23.5
WeTime
For time: (17min CAP)
60 Alternating Dumbbell Snatches
50 Toes to Bar
40 Alternating Dumbbell Snatches
30 Handstand Push-ups*
30-39
RX: 22.5kg 15kg |*Strict Handstand Push-ups
INTERMEDIATE: 22.5kg 15kg |*130mm Elevated HSPU (Abmat + Weight Plate)
SCALED OPTION: 15kg 10kg |*Hanging Knee Raises |*Dual Dumbbell Shoulder to Overhead
40-54
RX: 22.5kg 15kg |*Strict Handstand Push-ups
INTERMEDIATE: 22.5kg 15kg |*130mm Elevated HSPU (Abmat + Weight Plate)
SCALED OPTION: 15kg 10kg |*Hanging Knee Raises |*Dual Dumbbell Shoulder to Overhead
55+
RX: 15kg 10kg |*130mm Elevated HSPU (Abmat + Weight Plate)
INTERMEDIATE: 15kg 10kg |*Dual Dumbbell Shoulder to Overhead
SCALED OPTION: 10kg 5kg |*Hanging Knee Raises |*Dual Dumbbell Shoulder to Overhead
Notes:
This workout starts with the dumbbell on the floor and the athlete standing tall. On the call of go, the athlete may begin their 60 Alternating Dumbbell Snatches. The athlete will then complete 50 Toes to Bar, 40 Alternating Dumbbell Snatches and 30 Handstand Push-ups.
Score:
The athlete’s score will be the total time it takes to complete the workout or the total number of reps completed at the 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.
Equipment:
Dumbbell at the appropriate weight for your division
Pull-up Bar
Tape to mark the Handstand Push-up box
Tape measure
Movement Standards
Alternating Dumbbell Snatch
The Dumbbell Snatch starts with both heads of the dumbbell on the ground. The athlete must lift the dumbbell overhead in one motion. A Clean and Jerk is not allowed. Touch-and-go is allowed, but bouncing the dumbbell is not allowed. Athletes must alternate arms after each rep and may not alternate until a successful rep is achieved. 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. Athletes may not receive assistance moving or resetting the dumbbell.
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.
Strict Handstand Push-ups
The inside of the box for the handstand push-up must measure 1020mm wide and 610mm deep. The arms must be extended before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall and arms extended. The hands must remain inside the 1020x610mm box, if any part of the hand, including the fingers, touches the tape line at any time, the rep will not count. The athlete will need to start again from the lockout position. 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. Kipping is not allowed. The rep is completed when the athlete returns to the lockout position with the heels on the wall and has their arms, hips and legs extended.
Handstand Push-ups
The inside of the box for the handstand push-up must measure 1020mm wide and 610mm deep. The arms must be extended before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall and arms extended. The hands must remain inside the 1020x610mm box, if any part of the hand, including the fingers, touches the tape line at any time, the rep will not count. The athlete will need to start again from the lockout position. 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. Kipping is allowed. The rep is completed when the athlete returns to the lockout position with the heels on the wall and has their arms, hips and legs extended.
Dumbbell Shoulder to Overhead
The dumbbells must be at the shoulders to begin the shoulder to overhead. A Press, Push Press, Push Jerk, or Split Jerk are all allowed as long as the finish position is achieved. 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.
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.
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