ONLINE QUALIFIER WORKOUTS – 2017

Workout 1

6min AMRAP

8 Burpee box over jumps

16 Wall balls

Note: This workout is scored as total repetitions achieved.

Rx

Box @24/20”

Wallball @9/6kg, to 10/9ft

Masters (40+)

Box @24/20”

Wallball @9/6kg, to 10/9ft

Intermediate

Box @24/20”

Wallball @9/6kg, to 10/9ft

Teens

Box @24/20”

Wallball @9/6kg, to 10/9ft

Scaled

Box @24/20”

Wallball @6/3kg, to 10/9ft

Note: Scaled may jump or step up

(Note: All weights and heights are stated as male/female)


Burpee Box jump overs

The competitor starts standing behind the box. The competitors lower themselves to the floor until their chest and thighs make contact with the floor.  Once the competitor has appropriately made contact with the floor (with both their chest and thighs, at the same time), they then stand up and jump both feet up onto the box, and then step or jump off the other side perpendicular to where they started. There is no requirement to extend on top of the box. Individuals may step or jump down regardless of the division which they have entered. Each Burpee must be performed perpendicular to and facing the box. The individuals may use any method to lower themselves to the ground. Gymnastic or spring loaded floors are not allowed.

Burpee Step ups (Scaled only)

The competitor starts standing behind the box. The competitors lower themselves to the floor until their chest and thighs make contact with the floor.  Once the competitor has appropriately made contact with the floor (with both their chest and thighs, at the same time), they then stand up and step up onto the box, and then step or jump off the other side perpendicular to where they started. There is no requirement to extend on top of the box, however both the individuals feet MUST make contact with the top of the box. Individuals may step or jump down regardless of the division which they have entered. Each Burpee must be performed perpendicular to and facing the box. The individuals may use any method to lower themselves to the ground. Gymnastic or spring loaded floors are not allowed.

Note: Only feet may touch the top of the box. The individual may NOT use their hands to assist their box jumps or step ups. 

Wallballs

The Wall ball starts on the ground. The movement starts from the bottom of a squat, hip crease below the knee, the ball is then thrown to hit the specified target/height. Men will throw to a 10′ target and Woman to a 9′ target/height. If the ball is dropped at any time, the individual must ensure the ball is stationary before picking it up again and continuing with the workout.

Workout1 SCORECARD



Workout 2

8min AMRAP

Increasing ladder of:

10 Double unders

5 HSPU

3 Shuttles (5m)

20 Double unders

10 HSPU

6 Shuttles (5m)

30 Double unders

15 HSPU

9 Shuttles (5m)

40 Double Unders

20 HSPU

12 Shuttles

And so on …

Note: This workout is scored as total repetitions achieved.

Rx

Standard HSPU

(Line marked 3inches below the wrist)

Masters (40+)

Standard HSPU

(Line marked 3inches below the wrist)

Intermediate

Standard HSPU

(Line marked 3inches below the wrist)

(May use a standard Abmat)

Teens

Standard HSPU

(Line marked 3inches below the wrist)

Scaled

Handstand hold (Not HSPU)

(Line marked 3inches below the wrist)

Single skips (Not Double Unders).

Note: please see movement standards.

Double Unders (Skips)

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Single skips (Scaled only)

This is the standard single skip in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Note: Individuals will complete twice the number of single skips as reps stated.  

Hand Stand Push Up (HSPU)

Prior to starting you will need to establish the foot line for your handstand push-up. Stand facing the wall on the same surface your hands will be on, with your feet at hip width and your toes touching the wall. While standing tall, reach your hands over your head with your elbows straight. From here, mark the height of your wrists, then measure down 3 inches and create a line on the wall. Mark your line with a permanent marker, chalk or tape. Each handstand push-up begins and ends with the heels in contact with the wall and above the pre-marked line. The competitor may place their hands however they choose, as long as their heels are above the line. At the bottom, the athlete’s head makes contact with the ground. For the Rx, Teens and Masters competitors, if the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. For the Intermediate competitors the head may be placed on an Abmat that is no more than 6cm in height. The feet do not need to remain in contact with the wall, but must make contact at the start and end of each rep. Kipping is allowed.

Handstand hold (Scaled only)

A Scaled competitor is not required to mark a box, but must mark a line using the same guidelines as the HSPU. Time for the Handstand hold will start once the individual is fully upside down in a handstand position, whereby they are supported solely by their arms, with ONLY their heels against the wall, extended at the hips and knees. If at anytime the individual does not achieve this position, the rep time will pause until they achieve the required position again, at which time it will continue from where it stopped.

Note: Individuals will Handstand hold for twice the time as the number of reps, in seconds  

Shuttles

The 5m area (straight line distance) must be clearly marked where the competitor will perform their shuttles. The individual must contact the ground using either of their hands at each end of each 5m shuttle. A 5m Shuttle must be performed by travelling in one direction, for example the 5m shuttle could not be broken into 2.5m lengths.

Wod2 SCORECARD



Workout 3

Prior to 6mins complete:

2 Rounds of –

11, 9, 7 reps of each

Overhead Squat

Pullups

*Prior to 12mins complete:

2 Rounds of –

9, 7, 5 reps of each

Snatch

Chest-to-Bar pullups

*Prior to 18mins complete:

2 Rounds of –

7, 5, 3 reps of each

Squat Snatch

Bar Muscle Ups

Note: If all reps are completed, time cap extends by 6mins.

Rx

OHS @ 40/30

Snatch @ 60/40

Squat Snatch @ 80/50

Masters (40+)

OHS @ 40/30

Snatch @ 50/35

Squat Snatch @ 60/40

Intermediate

OHS @ 40/30

SDHP @ 40/30

Snatch @ 50/35

Pullups

Squat Snatch @ 60/40

Chest to bar pull-ups

Note: workout order as stated here.

Teens

OHS @ 40/30

Snatch @ 50/35

Squat Snatch @ 60/40

Scaled

OHS @ 30/20

SDHP @ 30/20

Snatch @ 40/25

Jumping Chest-to-bar Pull-ups

Squat Snatch @ 45/30

Pull-ups

Note: workout order as stated here.

Overhead Squat

The competitor, will hold the bar overhead, with arms fully extended at the elbows, squat down until their hip crease goes below the top of their knee, then stand until they are fully extended with the hips, knees and shoulders are in line.

Pull-up

The athlete must start hanging on the bar with the arms fully extended and their feet off the ground. They must then pull up until their chin is higher than the horizontal plain of the TOP of the bar. The athlete may perform a strict, kipping or butterfly pull-up to achieve this.

Snatch

The bar is to be moved from the ground to locked out over head so that the feet, knees, hips, shoulders, elbows and hands are in line and locked out. The athlete may Muscle Snatch, Power Snatch or Squat Snatch the bar. The bar must be in constant motion from the ground until locked out. Single reps maybe performed but the bar must be completely stationary before continuing the next rep. Bouncing the bar is not allowed. ‘Pressing-out’ the bar overhead is not allowed.

Chest-to-Bar pull-ups (C2B)

The athlete must start hanging on the bar with the arms fully extended and their feet off the ground. They must then Pull-up until their chest makes contact with the bar (below the collar bone). The athlete may perform a strict, kipping or butterfly Pull-up to achieve this.

Squat Snatch

The bar is to be moved from the ground to locked out over head so that the feet, knees, hips, shoulders, elbows and hands are in line and locked out. The competitor starts standing behind the bar, the competitor lifts the bar, and in one continuous motion, catches in a squat with hip crease below the knee and arms fully extended at the elbow with the bar overhead. They then stand until the hips, knees and shoulders are in-line. Single reps maybe performed but the bar must be completely stationary before continuing the next rep. Bouncing the bar is not allowed. ‘Pressing-out’ the bar overhead is not allowed.

Bar Muscle-ups

The individual starts hanging from the bar at full extension of the arms, they then ‘Muscle-up’ to move above the bar with the arms fully locked out in the front support position. Front up raise/ Back up raise movements or rolling is NOT allowed. The individual may use a false grip to conduct the Muscle up, but, they must first start with their arms at full extension, this can be with false grip and the arms fully extended or starting in a dead hang grip and transitioning into a false grip. The individual cannot receive any assistance to complete the muscle up. The individual may NOT start in a false grip with bent arms and then complete the Muscle up. The individual cannot come in contact with any other apparatus whilst transitioning above the bar to the front support position.

Sumo Deadlift High-pull (SDHP)

The individual starts with the Barbell on the ground between their legs. They then pull the Barbell up until their hands pass above the horizontal plain of their collarbone (elbows above the hands), at the same time their knees and hips are extended and inline. They then return the Barbell to the ground and start the next repetition.

Jumping Chest-to-bar Pull-up (Scaled only)

For the Jumping Chest-to-bar Pull-up, the competitor should be set up so that the top of their head is at least six inches below the bar when standing tall. At the bottom of the repetition the competitor must lower himself or herself so that their arms are fully extended. At the top of the repetition the individual’s chest must make contact with the bar (below the collar bone). The competitor may jump from the ground to assist the Chest-to-bar Pull-up, at the same time the hands must maintain contact with the bar.

Notes: Each individual is allowed only ONE barbell for the duration of this workout. Individuals must load and unload their own barbell. No individual is to be assisted by another.

Workout3 SCORECARD



Workout 4

12min AMRAP

33 Calorie row

12m Front rack walking lunge (*weight no.1)

33 Thrusters

12m Front rack walking lunge (*weight no.1)

33 Toes-to-bar

12m Front rack walking lunge (*weight no.2)

33 Hang cleans

12m Front rack walking lunge (*weight no.2)

33 Kettlebell Swings

(Note: 12m lunge must be broken into two 6m intervals)

Immediately followed by:

Workout 5

5mins to find:

1Rep max Squat Clean

Rx

Weight no.1 & Thrusters@45/30

Weight no.2 & Hang Cleans@70/45

Kettlebell@32/24

Masters (40+)

Weight no.1 & Thrusters@45/30

Weight no.2 & Hang Cleans@60/40

Kettlebell@24/16

Intermediate

Weight no.1 & Thrusters@45/30

Weight no.2 & Hang Cleans@60/40

Kettlebell@24/16

Teens

Weight no.1 & Thrusters@45/30

Weight no.2 & Hang Cleans@60/40

Kettlebell@24/16

Scaled

Weight no.1 & Thrusters@30/20

Situps

Weight no.2 & Hang Cleans@45/30

Kettlebell@20/12


Row

The rower may be set to any damper setting, the competitor may change the damper setting during the workout. The monitor must be cleared before the competitor begins rowing. The person judging may clear the monitor for the competitor.

Front Rack Lunge

The bar is to be loaded with the clips securely fastened, the competitor starts standing behind the bar, the competitor lifts the bar until the hips, knees and shoulders are in line, at the same time the elbows must be in front of the Barbell. The competitor may use any of the following forms of clean: Muscle clean, or Power clean, or Squat clean. The individual will then lunge forward until their rear knee touches the ground. They will then step back until their feet are together and hips, knees and shoulders are in line, at the same time the elbows must be in front of the Barbell. The individual must NOT step backwards or perform a reverse lunge.

NOTE: Competitors must turn around at 6m, and lunge back to the start line.

Thruster

The competitor, will front rack the bar, squat down until their hip crease goes below the top of their knee, then stand until they are fully extended with the hips, knees and shoulders in line, at the same time pressing the bar overhead. The competitor may not receive assistance to change their weights. The competitor’s elbows must NOT touch their knees throughout the lift. The competitor may NOT jerk the bar over head. This is completed as a single movement.

Toes to Bar (T2B)

For the TTB, the athlete must be hanging from the bar with their arms at full extension, the heels must come behind the vertical plain of the bar and come up so that both feet make contact with the bar SIMULTANEOUSLY in between the hands.

Hang Clean

The bar is to be loaded with the clips securely fastened. The competitor Deadlifts the bar to fully extend their knees and hips. The competitor then lifts the bar from a hang position (bar held below the hip, above the knee), and in one continuous motion catches in a Front–rack position, elbows infront of the bar. The competitor’s elbows may not touch their knees. They then stand until the hips, knees and shoulders are in-line. The competitor may perform single repetitions, however they must deadlift the bar from the ground before continuing with the next repetition. Bouncing the Barbell on the quads at any time is NOT allowed. The competitor is NOT allowed assistance from any other person.

Kettlebell Swings

Each rep begins with the kettlebell hanging between the legs, both hands holding the kettlebell. The competitor the swings the kettlebell until it is overhead, whereby their knees, hips, shoulders and elbows are inline and locked out. At the same time the bottom of the kettlebell faces up.

Squat Clean

The bar is to be loaded with the clips securely fastened. The competitor starts standing behind the bar, the competitor lifts the bar, and in one continuous motion catches in a squat with hip crease below the knee. The competitor’s elbows may not touch their knees. They then stand until the hips, knees and shoulders are in-line, at the same time the elbows must be in front of the Barbell. The competitor may perform single repetitions, however the bar must be completely stationary before continuing with the next repetition. Bouncing the Barbell at any time is NOT allowed. The competitor is NOT allowed assistance from any other person.

Situps

The competitor starts lying on the ground. They will touch the ground above their head, then situp and touch their toes. They must ensure their shoulders come forward of their hips when touching their toes.

Notes: Each individual is allowed only ONE barbell for the duration of this workout. Individuals must load and unload their own barbell. No individual is to be assisted by another.

Workout 4:5 SCORECARD