2019 MOVEMENT STANDARDS

THE ONLINE QUALIFIER

Our online competition is general and inclusive, testing work capacity and general skill. Strength and power will not be overlooked.

THE SEMI FINAL

This stage of the series becomes more challenging in a similar way that the Regionals were more challenging than the Open. Here, the level of skill required for your category steps up a notch.

IF3 MASTERS WORLD CHAMPIONSHIPS

Finally, the pinnacle of the Masters HQ series is the IF3 MASTERS WORLD CHAMPIONSHIPS. 
These workouts are tough, challenging and some participants may struggle to complete SOME aspects, or they rise to the occasion. By no means is it a battle of survival, but we do aim to challenge all competitors. 
Here, we separate the men from the boys or perhaps the nan’s from the grandma’s.
The World Championship events will be based on the following 6 tests….(One may possibly be an Open workout)

  • Aerobic Capacity
  • Strength
  • BodyWeight Endurance 
  • Bodyweight Skill
  • Mixed Modal
  • Power

‘The following weights and movements are for reps/metres/cals etc…’

OPEN: 30-34, 35-39, 40-44, 45-49

Burpee (may step)
Row
Assault bike
Run
Swim
Sit up
Single Skip
Step Up
Ring Row
Squat
Leg/Knee Raise
Kettlebell swing 16/12kg
Wall Ball 9/6kg or 6/3kg
Snatch(Power/Full) 35/25kg
Clean (Power/Full) 40/25kg
Jerk 40/25kg
Thrusters 30/20kg

OPEN: 50-54, 55-59

Burpee (may step)
Row
Assault bike
Run
Swim
Sit up
Single Skip
Step Up
Ring Row
Squat
Leg/Knee Raise
Kettlebell swing 16/12kg
Wall Ball 6/3kg
Snatch(Power/Full) 30/20kg
Clean (Power/Full) 40/25kg
Jerk 40/25kg
Thrusters 30/20kg

OPEN: 60+

Burpee (may step and down)
Row
Assault bike
Run
Swim
Sit up
Single Skip
Step Up
Ring Row
Squat
Knee Raise
Kettlebell swing 12/9kg
Wall Ball 6/3kg
Snatch(Power/Full) 25/15kg
Clean (Power/Full) 30/20kg
Jerk 30/20kg
Thrusters 25/15kg

RX: 30-34, 35-39, 40-44, 45-49

Burpee 
Row
Assault bike
Run
Swim
Sit up
Double Under
Box Jump 30/24inch
Pull up 
Chest to bar pull up
Toes to bar
Handstand Push up
Rope Climb
Bar/Ring muscle up
Squat
Kettlebell swing 16/24kg
Wall Ball 9/6kg
Snatch(Power/Full) 50/35kg
Clean (Power/Full) 60/45kg
Jerk 60/45kg
Thrusters 40/30kg

RX: 50-54, 55-59

Burpee 
Row
Assault bike
Run
Swim
Sit ups
Double Unders
Box Jump 30/24inch
Pull up
Chest to bar pull up
Toes to bar
Handstand Push up
Rope Climb
Bar/Ring muscle up
Squat
Kettlebell swing 24/16kg
Wall Ball 9/6kg
Snatch(Power/Full) 45/30kg
Clean (Power/Full) 55/40kg
Jerk 55/40kg
Thrusters 45/30kg

RX: 60+

Burpee (May step)
Row
Assault bike
Run
Sit ups
Double Unders
Box Jump (can step) 30/24inch
Pull up
Chest to bar pull up
Toes to bar
Handstand Push up (abmat)
Rope Climb
Bar/Ring muscle up
Squat
Kettlebell swing 20/16kg
Wall Ball 9/6kg
Snatch(Power/Full) 40/25kg
Clean (Power/Full) 50/35kg
Jerk 50/35kg
Thrusters 35/25kg
Swim

DIVISIONS: INCLUDES MALE AND FEMALE

OPEN (BEGINNER) 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60+
RX (INTERMEDIATE/ADVANCED) 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60+

VIDEO SUBMISSION RULES AND REGULATIONS
Please see below, all relevant information regarding Online video submissions for MHQ Video submissions.

• Scores and videos must be submitted via Competition Corner no later than 12pm on Submission Day.

• Athlete & judge are required to have reviewed ALL movement & workout standards prior to completing the MHQ Series workouts including any demonstration videos provided

• Video submissions may be uploaded using YouTube, Vimeo or your own hosted file.

• Prior to starting each workout, athletes MUST: State name, age, category, division and state. Athletes must include video evidence and specify the appropriate equipment required and used for each workout eg. Barbell, weight plates so the loads are clearly visible, measure box height, measure & mark floor with correct distances (where necessary)

• A clock or timer, with the running workout time must be clearly visible, the clock remain in the frame throughout the entire workout.

• Athlete MUST also remain in the video frame for the duration of each workout.

• All video submissions MUST be uncut/unedited to allow an accurate display of the workout performance.

• Each workout video submitted must show a time and date stamp.

• Videos must be filmed from an angle that ensures all movements are visible and meet required movement standards. Any video filmed with a fisheye lens or similar, will be rejected due to the visual distortion these lenses cause.

• ANY athlete found to have altered the equipment or movements described by MHQ in the workout standards will be penalised.

MHQ Movement Standards Explained
STRICT PRESS
  • Athlete stands with a hip-width stance and a full grip, slightly wider than shoulder width.
  • The rep starts with the bar resting on the collar bone and ends with the arms in full extension over-head with the ears in line with the elbows.
  • Torso and legs must remain static. Any assistance from the legs will result in a “no rep’
PUSH PRESS
  • The bar must travel from the front rack position on the shoulders to a locked out overhead position with elbows, knees and hips fully extended and feet in line with each other.
  • Athletes bend their knees and hips to reach a quarter squat, and without pausing at the bottom of the dip, forcefully extend the hips and knees and drive the bar up over head.
PUSH JERK
  • A shoulder press, push press, push jerk or split jerk may be used here. (please see specific workout release for standard)
  • The elbow, shoulder, hips and knees must be fully extended, and the bar finishes directly over the body with the feet in line for the rep to count.
POWER CLEAN
  • The barbell begins on the ground.
  • The barbell must come up to the shoulders with the athlete receiving the bar above a parallel squat position.
  • The barbell must travel from the ground to the shoulders with the athlete receiving the bar above a parallel squat position.
  • Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
FULL SQUAT
  • The barbell begins on the ground.
  • The barbell goes from the ground to the front rack position with the athlete passing through a full squat position while the barbell is racked on the shoulders.
  • The full squat position is achieved when the crease of the hips passes below the top of the knees.
  • The lift is completed when the athlete comes to a standing position with the knees and hips fully extended with the barbell in the front rack position.
  • Only the feet may touch the ground during the lift
HANG POWER CLEAN
  • Bar must start from the hang.
  • Any repetitions starting from the ground must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang power clean.
  • Bar cannot pass below the top of knee for it to be classed as a hang clean.
  • The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar above a parallel squat position.
  • Each rep finishes with bar racked on shoulders and elbows clearly in front of the bar with the hips and knees fully extended.
  • Cleaning the barbell from the ground in one continuous motion is not permitted.
HANG SQUAT CLEAN
  • Barbell must start from the hang.
  • Any repetitions starting from the ground you must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang squat clean.
  • The barbell cannot pass below the top of the knee for it to be classed as a hang clean.
  • At the bottom of the movement, the hip crease must go below the top of the knee.
  • Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
  • Cleaning the barbell from the ground in one continuous motion is not permitted.
CLEAN AND JERK
  • In this movement, the barbell goes from the ground to the front rack position then to the overhead position.
  • Movement is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders.
  • This may be a full or power clean. (please see specific workout release for standard)
POWER SNATCH
  • The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips.
  • The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together.
  • A clean and jerk is not permitted.
FULL SQUAT SNATCH
  • The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips.
  • At the bottom of the movement, the hip crease must go below the top of the knee.
  • The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together.
HANG SNATCH
  • Bar must start from the hang.
  • The athlete must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang snatch.
  • The athlete may not lower the bar past the knees after deadlifting the weight.
  • The bar must be received in the overhead squat position. ( 50 – 60+ may power snatch then squat the bar below parallel after receiving it)
  • Only the feet may touch the ground during the lift.
  • The athlete must stand up to full extension with bar locked out overhead for the rep to count.
GROUND TO OVERHEAD
  • Bar begins on the ground and finishes with the weight fully locked out overhead.
  • Any movement may be used, as long as in the finish position the elbow, shoulder, hips and knees fully extended, and the bar finishes directly over the mid-foot with the feet together.
  • If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.
THRUSTER
  • The barbell will start from the ground.
  • When taking the barbell from the ground you can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster.
  • On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot.
  • A front squat and push press is permitted, however a push jerk is not permitted and will be classed as a no rep.
AIR SQUAT
  • The air squat begins with the athlete standing in full extension
  • The hip crease must go below the top of the knee at the bottom of the squat.
  • The squat starts at the top position and finishes at the top position.
  • The rep is complete when the athlete’s hips and knees are fully extended.
BACK SQUAT
  • The squat starts and finishes at the same place.
  • The bar is racked behind the neck on the shoulders.
  • At the bottom of each rep, the hip crease must be below 90 degrees and below the level of the knees.
  • At the top of the squat, hips and knees must be fully extended.
FRONT SQUAT
  • The front squat starts at the top position and finishes at the top position.
  • The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
  • The hip crease must be below the top of the knee at the bottom of the squat.
OVERHEAD SQUAT
  • The Squat starts and finishes at the same place. With the bar in a locked out position overhead.
  • At the bottom of each rep, the hip crease must be below 90 degrees and below the level of the knees.
  • At the top of the squat, hips and knees must be fully extended.
  • The bar must remain locked out overhead throughout the movement.
  • The rep is complete when the athlete’s hips and knees are fully extended and the bar is locked out overhead.
DEADLIFT
  • The barbell begins on the ground and must touch the ground between each rep.
  • At the top of the movement the athlete’s knees and hips must be fully extended, with the shoulders behind the bar. The arms must be straight throughout and deliberate bouncing of the bar is not allowed.
  • This is a standard deadlift with the hands outside the knees, any grip is permitted but sumo deadlifts are not allowed. Dropping the barbell at the top of the movement is permitted but not required.
  • Chalk and injury prevention/protection such as tape are permitted. Sticky substances or anything used for advantage are prohibited. Belts are permitted.
DOUBLE UNDER
  • The rope must pass twice around the body in a forward motion with one jump.
  • Swinging the rope backward is not permitted.
  • For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing the feet twice do not count.
RING ROWS
  • Rings must be set at 40 inches from bottom of rings to the floor.
  • Feet must be completely in front of the line, which is taped directly under the rings.
  • At the bottom of the movement, the arms must be fully extended.
  • At the top, the rings must touch the chest with elbows behind the shoulder in the top position.
JUMPING PULL-UPS
  • The bar must be set up so that it is at least 6 inches above the top of the athlete’s head when standing tall.
  • At the bottom of the movement, the arms must be fully extended.
  • At the top, the chin must break the horizontal plane of the bar.
PULL-UPS
  • This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
  • Arms must be fully extended at the bottom.
  • At the top, the chin must break the horizontal plane of the bar.
CHEST TO BAR PULL-UP
  • At the bottom of the movement the arms must be fully extended.
  • At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.
  • Any type of pull up is allowed provided the above standards are met.
BAR MUSCLE UP
  • The movement begins in a dead hang on the pull up bar with arms fully extended.
  • Feet must be off of the ground at the bottom of each repetition.
  • At the top of each repetition, the elbows must be fully locked out while the athlete supports themself above the bar.
RING MUSCLE-UPS
  • The movement begins in a dead hang on the rings and arms fully extended.
  • Feet must be off of the ground at the bottom of each repetition.
  • At the top, athletes must have elbows fully locked out while supporting themself above the rings.
  • Kipping and Strict Muscle-Ups are acceptable depending on specific workout release.
  • Heels must not rise above the bottom of the rings during the kip.
TOES TO BAR
  • The athlete must go from a full hang to having the toes touch the pull-up bar.
  • Both feet must touch the bar together, inside the hands.
  • The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.
KNEE RAISES
  • Arms must go from a full hang to having the knees lifted higher than the line of the hip.
  • The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front.
ABMAT SIT-UPS
  • Athletes must touch the floor above their head at the bottom of the sit-up.
  • Athletes must touch the floor in front of their feet at the top of the sit-up.
  • Failing to touch either of these points is a no-rep.
BOX JUMP
  • This is a two-foot jump onto the box. (All OPEN DIVISION and RX 50-60+ may step up)
  • The hips and knees must open fully while in control on top of the box.
  • The athlete may jump down or step down. (RX 30-49 MUST jump up!)
BOX JUMPS OVERS
  • Athletes may jump or step over the box.
  • Both feet must touch the top of the box unless otherwise specified – Please check workout release.
  • Jumping over the box without the feet touching is ‘sometimes’ allowed. (again, please see specific workout release to be sure)
  • Standing up on top of the box is not required.
  • Only the bottoms of the feet are allowed to touch the top of the box and both feet must touch the floor on each side of the box.
  • The athlete’s entire body must pass over the top of the box.
KETTLEBELL / DUMBBELL BOX STEP OVERS
  • Kettlebell/dumbbell begins on the ground in front of the box
  • When stepping up and over the box, both feet must make contact with the top of the box for each repetition to count.
  • Athletes are not required to stand tall on top of the box.

    BURPEE

  • At the bottom position, the athlete’s chest and hips must touch the ground.
  • The athlete then jumps to vertical followed a jump at the top of the burpee with a clap above their head. (All OPEN DIVISION and RX 50 – 60+ may step down and up from bottom of burpee position)
  • Stepping up and down is NOT permitted for RX 30-49.
  • Both feet must leave the ground and the hands must be above the head.
BURPEE OVER THE BAR – Lateral
  • Athlete starts and performs the movement side on to the bar.
  • At the bottom position, the athlete’s chest and hips must touch the ground.
  • At the top of the movement, the athlete must jump with both feet over the barbell. (All OPEN DIVISION and RX 50 – 60+ may step over)
  • Jumping with one foot followed by the other is NOT permitted for RX 30-49.
BAR FACING BURPEE
  • Athlete must be facing towards the bar during the entire burpee.
  • At the bottom position, the athlete’s chest and hips must touch the ground.
  • At the top of the movement, the athlete must jump with both feet over the barbell. (All OPEN DIVISION and RX 50 – 60+ may step over)
  • Jumping with one foot followed by the other is NOT permitted for RX 30-49.
BURPEE BOX OVER
  • The burpee box over begins with a burpee.
  • The athlete faces towards the box during the entire burpee.
  • The burpee begins by dropping to the ground with the chest and thighs in contact with the ground at the same time.
  • The athlete will then rise back to the standing position and jump up or completely over the box. Please check workout release for specific standard (All OPEN DIVISION and RX 50 – 60+ may step up)
  • Standing up on top of the box is not required.
  • Only the bottoms of the feet are allowed to touch the top of the box.
  • The athlete’s entire body must pass over the top of the box.
ROPE CLIMB 
  • The rope climb begins with both feet on the ground.
  • The athlete must touch specified height with one hand before descending. (height must be measured if unknown)
  • The repetition ends when the athlete returns to the bottom of the rope and both feet are in contact with the ground. 
ROPE PULLS
  • The rope pull begins with the athlete laying flat on the ground, straight legs and shoulders touching the ground.
  • Athletes use hand over hand to pull themselves up to a standing position until standing tall with hips and knees fully extended
  • Athletes must make themselves as straight as possible on the way up and down with only SLIGHT bend in knee and hips.
  • Athletes must lower themselves back down to lying position with shoulder blades touching the ground for the rep to be complete.
WALL BALL
  • The medicine ball must be taken from the bottom of a squat, hip crease below the knee and thrown to hit the specified target.
  • The centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, the rep does not count!
  • Athlete must squat below parallel for the rep to count.
HAND RELEASE PUSH-UPS
  • Athletes start at the top of the push-up position with elbows locked.
  • Athletes must then lower themselves to the floors, chest and thighs touching. Once at the bottom both hands must clearly be lifted off the floor before athletes push back to the starting position.
  • Athletes are not allowed to ‘worm’ up in the press, the push-up requires the thighs to be lifted off the floor at the same time as the chest.
HANDSTAND PUSH-UP
  • The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall.
  • At the bottom of each rep, the head touches the ground.
  • At the top of each rep, the arms return to fully locked out with the heels on the wall.
  • Kipping is allowed.
KETTLEBELL SWING
  • At the top of the swing, the hips and knees must be fully extended with the arms straight and the ears visible.
  • At the bottom the bell must pass behind the mid-foot.
  • The kettlebell must arch to the top position, you cannot high pull and press out.

DEVILS PRESS

  • The Devil Press uses two dumbbells of the same weight and is a combination of a dumbbell burpee and a double dumbbell snatch.
  • Athlete starts each repetition with the dumbbells on the ground. 
  • With both hands on dumbbells, the athlete performs a burpee ensuring the chest makes contact with the floor and jumps to feet (All OPEN DIVISION and RX 50 – 60+ may step up and down)
  • Athlete then swings dumbbells between legs simultaneously using momentum to finish movement with both hands locked out overhead.
  • Dumbbells must be visible behind the legs upon backswing and finish with full body lockout – Elbow, hips, knees.

     

     

  • Athlete may “swing” dumbbells between legs to build momentum to get them overhead, but may NOT pause at the shoulders and then press the dumbbells.

    ROW

  • Athletes start on the rower with hands behind their back until 3,2,1,Go.

  • Athlete cannot make an attempt to get off the rower until they see the required calories or metres.

  • The damper setting and foot positions may be adjusted by the athlete at any time during the row.

LOADING BARBELLS
  • At no point during any Online competition workout is the athlete permitted to have assistance with loading or unloading any barbell unless otherwise specified in workout standard.