TRIPL3X by Northern Championships - Online Qualifiers

Qualifier One - “Diggit"

12 Minute Window

30 Calorie Row

30 Burpee Box Jump-Overs at 24/20"

20 Calorie Row

20 Dumbbell Box Step-Overs at 24/20” 2x22.5/15kg

10 Calorie Row

10 Dumbbell Burpee Box Step-Overs at 24/20" 2x22.5/15kg

In any remaining time AMRAP: Calorie Row

INTERMEDIATE & MASTERS will complete as above

SCALED & TEENS are permitted to step the Burpee Box Jump-Overs and will use 1x22.5/15kg Dumbbell

*Score is total calories in the remaining time. You will asked to input 3 separate scores for each athlete in your team. This will then be calculated to give you your overall team score

**Tiebreaker time is when the DB burpee step overs have been completed. In the event you do not get to the AMRAP Calorie Row, you will enter 0 for your score and 12:00 + 1s per incomplete rep as your tiebreaker time

*** Rower screen must be visible throughout and must be reset back to 0 after each set of calories

**** Burpees - Chest must make contact with the floor

Qualifier Three - “DIE-Anne" (10:00 Cap)

For Time:

18-15-12;

Deadlifts at 120/85kg

Handstand Push-Ups

Into,

9-6-3

Deadlifts at 140/100kg

Bar Muscle-Ups

SCALED & MASTERS FEMALE = Deadlifts at 80/55kg + Hand Release Push-Ups, Deadlifts at 100/70kg + Bar Facing Burpees

INTERMEDIATE & MASTERS MALE = Deadlifts at 100/70kg + HSPU, Deadlifts at 120/85kg + BMU (Athletes can complete chest to bar if you are unable to complete a BMU - this will automatically score you lower than a team where all 3 athletes complete BMU's - please enter your score as "Scaled" if you choose to opt for C2B instead of BMU)

TEENS = Deadlifts at 80/55kg+ HSPU, Deadlifts at 100/70kg + BMU (Athletes can complete chest to bar if you are unable to complete a BMU - this will automatically score you lower than a team where all 3 athletes complete BMU's - please enter your score as "Scaled" if you choose to opt for C2B instead of BMU)

*Score is time the workout is completed. Any incomplete reps will be added as 1s per rep to the 10:00 time cap to give you an overall score

** Handstand Push-Up line must be 10 inches away from the way and 30 inches in length. Any part of the hand must be visibly in contact with the line during the rep

*** Hand Release Push-Ups - both hands must be lifted away from the floor at the bottom of each rep and arms must be fully locked out at the top of the rep

Qualifier Two - “Redline"

A) 0:00-5:00 AMRAP:

9 Toes-to-Bar

7 Clean & Jerks at 60/42.5kg

5 x 50ft Shuttle Run

5:00-6:00 Rest

B) 6:00-11:00 AMRAP:

9 Chest-to-Bar Pull-Ups

7 Thrusters at 60/42.5kg

5 x 50ft Shuttle Run

C) 11:00-15:00 Max Load: Clean (Squat/Power) 

SCALED & MASTERS FEMALE = 9 Leg Raises, 9 Pull-Ups, 42.5/30kg Barbell

INTERMEDIATE & MASTERS MALE = 9 Toes-to-Bar, 9 Pull-Ups, 52.5/35kg Barbell

TEENS = 9 Toes-to-Bar, 9 Pull-Ups, 42.5/30kg Barbell

Scores

Part A + Part B = Combined Reps

Part C = Max Load

* Both feet must be past the line and you must touch the floor during the completion of each length of the Shuttle Run

Qualifier Two - “Redline"

A) 0:00-5:00 AMRAP:

9 Toes-to-Bar

7 Clean & Jerks at 60/42.5kg

5 x 50ft Shuttle Run

5:00-6:00 Rest

B) 6:00-11:00 AMRAP:

9 Chest-to-Bar Pull-Ups

7 Thrusters at 60/42.5kg

5 x 50ft Shuttle Run

C) 11:00-15:00 Max Load: Clean (Squat/Power) 

SCALED & MASTERS FEMALE = 9 Leg Raises, 9 Pull-Ups, 42.5/30kg Barbell

INTERMEDIATE & MASTERS MALE = 9 Toes-to-Bar, 9 Pull-Ups, 52.5/35kg Barbell

TEENS = 9 Toes-to-Bar, 9 Pull-Ups, 42.5/30kg Barbell

Scores

Part A + Part B = Combined Reps

Part C = Max Load

* Both feet must be past the line and you must touch the floor during the completion of each length of the Shuttle Run