British Masters Online Championships 2020 - The Finals!

For Time (6 min Time Cap):

5 x Overhead Squat 70/50kg (155/110lbs)

15 Box Jump Overs  24/20"

10 Power Clean 70/50kg 

15 Chest to Bar Pull Ups

10 Power Clean 70/50kg

15 Box Jump Overs   24/20"

5 x Overhead Squat  70/50kg   

MODIFICATIONS

Teens 13-15 & Masters 55+

Pull ups
50/35kg (110/75lbs)

WORKOUT DESCRIPTION

This workout is for time, with a 6min time cap. The athlete starts standing tall with the barbell on the floor, on the call of 3,2,1,go…. the athlete picks up the bar to begin the set of 5 overhead squats. The athlete then completes 15 box jump overs. When these are complete the athlete returns to the bar and completes 10 power cleans. 15 Chest to bar must then be completed before returning to the barbell and completing a further 10 power cleans. The athlete then completes 15 box jump overs and finishes with 5 overhead squats.

The workout is for time, so the athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 6 minute time cap.

There is no tiebreak for this workout  (total reps is entered as tiebreak in score submission box).

For Time (8 min Time Cap):

21-15-9

Double Dumbell Snatch  22.5/15kg (50/35lbs)

Double Dumbell Front Squats

50 Double Unders after each Round

MODIFICATIONS

13-15 Teens & Masters 55+ 

Dumbbell 15/10kg (35/20lbs)

WORKOUT DESCRIPTION

This workout is for time, with a 8min time cap. The athlete starts standing tall with the dumbbells on the floor, on the call of 3,2,1,go…. the athlete picks up the dumbbells to begin the set of 21 double dumbbell snatches. The athlete then completes 21 double dumbbell front squats. When these are complete the athlete completes 50 double unders. After the double unders the athlete completes 15 reps of the snatch and front squat followed by another 50 double unders. The athlete then completes 9 reps of the snatch and front squat and then finishes the workout with a final set of 50 double unders.

The workout is for time, so the athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 8 minute time cap.

A tiebreak time must be recorded after each set of double unders has been completed.

For Time: (16 min Time Cap)

40/30 Calories Row

2 rounds of:

16 Toes to Bar

16 Burpee over rower

40/30 Calories Row

2 rounds of:

16 Toes to Bar

16 Burpee over rower

40/30 Calories Row

MODIFICATIONS

Teens 13-15yrs: 30/20 Cal Row

WORKOUT DESCRIPTION

This workout is for time, with a 16min time cap. This workout begins with the rower on zero and the athlete sat on the rower. After the call of “3, 2, 1 … go,” the athlete will complete the prescribed number of calories on the rower. After the calories have been completed, the athlete can remove their feet from the straps and move to the rig. The athlete will then complete 2 rounds of 16 toes to bar and 16 burpees over the rower. When the two rounds have been completed the athlete will return to the rower and complete the prescribed number of calories and then move back to the rig for a further 2 rounds of 16 toes to bar and 16 burpees over the rower. The athlete then finishes the workout when they complete the final amount of prescribed calories on the rower.

The workout is for time, so the athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 16 minute time cap.

There is no tiebreak for this workout  (total reps are  entered as tiebreak in score submission box).

For Time: (10 min Time Cap)

12-9-6-9-12

Deadlift  110/80 (240/175lbs)

Pistol Squats (as 12 Right Leg + 12 Left Leg etc...) 

MODIFICATIONS

Masters 55+ 

Deadlift 90/60kg (200/130lbs)
Single DB box step ups 15/10kg (35/20lbs) to 24”/20” box

13-15 Teens

Deadlift 90/60kg (200/130lbs)
Single DB box step ups 15/10kg (35/20lbs) to 24”/20” box

WORKOUT DESCRIPTION

The athlete starts standing tall with the barbell on the floor, on the call of 3,2,1,go…. the athlete picks up the bar to begin the set of 12 deadlifts. When the deadlifts have been completed the athlete goes onto complete 12 pistol squats on the right leg and then 12 pistol squats on the left leg. Please note these are not to be alternating. All reps are to be completed on the right leg before moving to the left. The athlete returns to the bar and completes 9 deadlifts and then 9 pistol squats on the right leg and then 9 pistol squats on the left leg. The athlete continues this sequence until they have completed all of the repetitions or the time cap is reached.

The workout is for time, so the athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10 minute time cap.

There is no tiebreak for this workout  (total reps is entered as tiebreak in score submission box).