2024 Master Fitness Championship

1ST & 10

Against a 10 minute clock:
P1, then P2
20 Foot Sandbag Carry (one team member at a time)
15 Burpees over the Sandbag (sandbag facing)
20 Foot Sandbag Carry

30-49: 200/150 lbs;
50+: 150/100 lbs

Followed by…

Max Reps Rope Climbs

4TH & GOAL

10min AMRAP:

P1 Ski for cals
P2 does:
5 devil’s press
10 thrusters
15 front squats
(1 DB)
Rotate after completed round

DB Weight:
30-49: 70/50
50+: 50/35

4TH & GOAL

10min AMRAP:

P1 Ski for cals
P2 does:
5 devil’s press
10 thrusters
15 front squats
(1 DB)
Rotate after completed round

DB Weight:
30-49: 70/50
50+: 50/35

ANY GIVEN SUNDAY

Time cap: 10:00
Three rounds for time of:
20 Chest-to-Bar Pull-Ups (split up how they’d like)
30 Box Jumps (split up how they’d like)
10 Synchronized Hang Power Snatches
30-39: 135/95;
40-49: 115/75;
50-59: 95/65;

BLITZ
Timecap: 20:00

ELITE:
30-54:
Ten rounds for time:
5 sandbag cleans to shoulder (150/100)
15 Foot Handstand Walk (out to the bar)
5 Deadlifts (185/125 lbs)
15 Foot Handstand Walk

55+:
Ten rounds for time:
5 sandbag cleans (weight 100/75)
15 Foot Handstand Walk (out to the bar)
5 Deadlifts (155/105 lbs)

55+ in 5' increments.

**ModificationFOR 60+ ONLY–30 Foot Double Dumbbell Overhead Walk; they will receive a score but it will be below anyone who attempted as RX’d
60+: 155/105 lbs; 35/20 lbs dumbbells

RX:
30-54:
Ten rounds for time:
5 sandbag cleans to shoulder (100/75)
15 Foot Handstand Walk (out to the bar)
5 Deadlifts (165/115 lbs)
15 Foot Handstand Walk

55+:
Ten rounds for time:
5 sandbag cleans (weight 75/50)
15 Foot Handstand Walk (out to the bar)
5 Deadlifts (135/95 lbs)

HSW increments: 30-49: 7.5ft,
50+: 5ft

**Modification–30 Foot Double Dumbbell Overhead Walk; they will receive a score but it will be below anyone who attempted as RX’d

35-54: 165/115 lbs; 50/35 lbs dumbbells

55+: 135/95 lbs; 35/20 lbs dumbbells

*MINIMUM WORK REQUIREMENT 5 RDS* 

ie in order to choose HSW over modification you must be able to do at least 5 rounds

**If you don’t do 5 rounds then you will be scored below the dumbbell modifications**

DOUBLE DOINK

Time cap: 20:00

ELITE:
30-54:
For time:
25 Calorie SkiErg
50 Double Unders
25 Chest-to-Bar
50 Double-Unders
50 Wall Balls (30/20 lbs to 10/9’ target)
50 Double-Unders
25 Chest-to-Bar Pull-Ups
50 Double-Unders
25 Calorie SkiErg

55+:
For time:
25 Calorie SkiErg
50 Double Unders
25 Chin-over-the-Bar
50 Double-Unders
50 Wall Balls (20/14 lbs to 10/9’ target)
50 Double-Unders
25 Chin-over-the-Bar Pull-Ups
50 Double-Unders
25 Calorie SkiErg

RX:
30-54:
For time:
25 Calorie SkiErg
50 Double Unders
25 Chest-to-Bar
50 Double-Unders
50 Wall Balls (20/14 lbs to 10/9’ target)
50 Double-Unders
25 Chest-to-Bar Pull-Ups
50 Double-Unders
25 Calorie SkiErg

55+:
For time:
25 Calorie SkiErg
50 Double Unders
25 Chin-over-the-Bar
50 Double-Unders
50 Wall Balls (20/14 lbs to 9’ target)
50 Double-Unders
25 Chin-over-the-Bar Pull-Ups
50 Double-Unders
25 Calorie SkiErg

DOUBLE REVERSE

Time Cap: 18:00
For time:
50 Calorie Row breakup however you want between partners
Then...
Partner 1 - Double Unders (each) (30-49: 100; 50-59: 75;)
Partner 2 - Handstand Walk (30-49: 100’; 50-59: 50’)

**Modification OH Dbl DB walk (30-49: 50/35 lbs; 50+ 35/20 lbs) DOUBLE THE DISTANCE OF HSW*

*Then Switch*

Then…

100 Wall Ball Shots (30-49: 20/14 lbs to 10’; 50+: 20/10 lbs to 9’) breakup however you want between partners
50 Synchronized Toes to bar

GRIDIRON

Time Cap: 20:00
For time:
40 Calorie Echo Bike (M1)
10 Sandbag Cleans
10 Sandbag Squats
50 Foot Sandbag Lunge

40 Calorie Echo Bike (M2)
10 Sandbag Cleans
10 Sandbag Squats
50 Foot Sandbag Lunge

Female version:
30 Calorie Echo Bike (F1)
10 Sandbag Cleans
10 Sandbag Squats
50 Foot Sandbag Lunge

30 Calorie Echo Bike (F2)
10 Sandbag Cleans
10 Sandbag Squats
50 Foot Sandbag Lunge

30-49: 150/100 lbs
50-59: 100/75

HAIL MARY

ELITE:
Time Cap: 13:00
Part I
Against a 5:00 clock, complete:
600 Meter Run
Then build to a max clean & jerk in the remaining time
Rest to 7 minutes and then at the 7:00 mark:

Part II
For time:
10 Clean and Jerks
600 Meter Run

30-49: 205/155 lbs
50-54: 185/125 lbs
55-59: 155/105 lbs
60+: 125/85 lbs

RX:
Part I
Against a 5:00 clock, complete:
600 Meter Run
Then build to a max clean & jerk in the remaining time
Rest to 7 minutes and then at the 7:00 mark:

Part II
For time:
10 Clean and Jerks
600 Meter Run

30-49: 185/125 lbs
50-54: 155/105 lbs
55-59: 125/85 lbs
60+: 95/65 lbs

HAIL MARY

Time Cap: 13:00

ELITE:
Part I
Against a 5:00 clock, complete:
600 Meter Run
Then build to a max clean & jerk in the remaining time
Rest to 7 minutes and then at the 7:00 mark:

Part II
For time:
10 Clean and Jerks
600 Meter Run

30-49: 205/155 lbs
50-54: 185/125 lbs
55-59: 155/105 lbs
60+: 125/85 lbs

RX:
Part I
Against a 5:00 clock, complete:
600 Meter Run
Then build to a max clean & jerk in the remaining time
Rest to 7 minutes and then at the 7:00 mark:

Part II
For time:
10 Clean and Jerks
600 Meter Run

30-49: 185/125 lbs
50-54: 155/105 lbs
55-59: 125/85 lbs
60+: 95/65 lbs

OMAHA

Time cap: 10:00

ELITE:
Part A
3 Minute Max Calories Echo Bike

Into …

Part B (Strongman Sandbags)
30-44:
9-6-3 reps of:
Ring Muscle-Ups
200/150 lbs Sandbag Carry Lengths (20 feet = 1 rep)

45-59:
6-4-2 reps of:
Ring Muscle-Ups
150/100 lbs Sandbag Carry Lengths (20 feet = 1 rep)

60+:
8-6-4 reps of:
Chest-to-Bar Pull-Ups
100/75 lbs Sandbag Carry Lengths (20 feet = 1 rep)

RX:
Part A
3 Minute Max Calorie Echo Bike

Into …

Part B (Strongman Sandbags)
30-44:
18-12-6 reps of:
Toes-to-Rings
200/150 lbs Sandbag Carry Lengths (20 feet = 1 rep)

45-59:
12-8-4 reps of:
Toes-to-Rings
150/100 lbs Sandbag Carry Lengths (20 feet = 1 rep)

60+:
8-6-4 reps of:
Toes-to-Rings
100/75 lbs Sandbag Carry Lengths (20 feet = 1 rep)

OMAHA

Time cap: 10:00

ELITE:
Part A
3 Minute Max Calories Echo Bike

Into …

Part B (Strongman Sandbags)
30-44:
9-6-3 reps of:
Ring Muscle-Ups
200/150 lbs Sandbag Carry Lengths (20 feet = 1 rep)

45-59:
6-4-2 reps of:
Ring Muscle-Ups
150/100 lbs Sandbag Carry Lengths (20 feet = 1 rep)

60+:
8-6-4 reps of:
Chest-to-Bar Pull-Ups
100/75 lbs Sandbag Carry Lengths (20 feet = 1 rep)

RX:
Part A
3 Minute Max Calorie Echo Bike

Into …

Part B (Strongman Sandbags)
30-44:
18-12-6 reps of:
Toes-to-Rings
200/150 lbs Sandbag Carry Lengths (20 feet = 1 rep)

45-59:
12-8-4 reps of:
Toes-to-Rings
150/100 lbs Sandbag Carry Lengths (20 feet = 1 rep)

60+:
8-6-4 reps of:
Toes-to-Rings
100/75 lbs Sandbag Carry Lengths (20 feet = 1 rep)

PICK SIX

TIMECAP: 12:00

ELITE:
For time:
42/35 Calorie Row
9 Overhead Squats
30/25 Calorie Row
15 Front Squats
18/15 Calorie Row
21 Back Squats

*Barbell comes from the ground for all squats.
**Anytime you DROP THE BARBELL during the squats, you must perform a 10 bar facing burpee penalty before beginning again.

Divisions
30-44: 185/125 lbs
45-54: 165/115 lbs
55-59: 135/95 lbs
60+: 95/65 lbs (all rounds front squats)

RX:
For time:
42/35 Calorie Row
21 Front Squats
30/25 Calorie Row
15 Front Squats
18/15 Calorie Row
9 Front Squats

*Barbell comes from the ground for all squats.
**Anytime you DROP THE BARBELL during the squats, you must perform a 10 bar facing burpee penalty before beginning again.

Divisions
30-49: 135/95 lbs
50+: 95/65 lbs

SHOTGUN

TIMECAP: 11:00

ELITE:
35-54:
Three sets of:
As many reps as possible in 3 minutes:
4-3-2
Shuttle Run (20 feet down and back = 1 rep)
12-9-6
Toes-to-Bar

Max Box Facing Burpee Box Jump Overs (24/20”)

Rest 60 seconds between sets

55+:
Three sets of:
As many reps as possible in 3 minutes:
3-2-1
Shuttle Run (20 feet down and back = 1 rep)
9-6-3
Toes-to-Bar

Max Box Facing Burpee Box Jump/Step-Overs (24/20”)

Rest 60 seconds between sets

RX:
35-54:
Three sets of:
As many reps as possible in 3 minutes:
4-3-2
Shuttle Run (20 feet down and back = 1 rep)
12-9-6
Toes-to-Bar

Max Box Facing Burpee Box Jump/Step Overs (24/20”)

Rest 60 seconds between sets

55+:
Three sets of:
As many reps as possible in 3 minutes:
3-2-1
Shuttle Run (20 feet down and back = 1 rep)
9-6-3
Toes-to-Bar

Max Box Facing Burpee Box Jump/Step-Overs (24/20”)

Rest 60 seconds between sets

TRIPLE OPTION

Time Cap: 10:00
10 rounds:
12 dumbbell deadlifts
9 dumbbell hang cleans
6 dumbbell S2OH

30-49: 50/35lbs
50+: 35/20 lbs