Fittest Mum Online Qualifiers 2025 (1st Sept - 31st Oct)

Workout 3 & 4 (20 minute Running Clock)

(WOD3: 8min Cap / 2min Rest / WOD4: 'Lift' 10min Cap)

Workout 3: 'Modified Mandy'

4 Rounds: (8min Cap)

7 Bar Muscle Ups

7 Squat Snatch

***2min Rest (8-10mins) then straight into WOD 4***

Int: 7 BMU or 14 C2B / Sca: 7 C2B or 14 Pull Ups.

Beg, M55 & M60+: 7 Toe HR Push Ups or 14 Knee HR Push Ups

(14 Rep Exercise options = 7 Reps for scoring)

FMOQ 2025 WOD1: 'Lust Her' (12min AMRAP)

10 DBL DB Lusters

8 DBL DB Deadlifts

6 x 5m DBL DB Shuttles

(RX: 17.5 / Int: 15 / Sca 12.5 / Beg: 10 / M55 & M60+: 8kg)

(M55 & M60+: Shuttles are weightless = without Dumbbells)

FMOQ 2025 WOD2: 'Her Kaha/Power' (12min AMRAP)

15 Calories 

10 Hang Power Cleans (HPC)

5 Shoulder to Overhead (S2OH)

5m Handstand Walk (RX unbroken & Int can be broken up)

or 2 x 5m Bear Crawls (all other divisions)

(RX: 45kg / Int: 40kg / Sca: 35kg / Beg: 25kg / M55 & 60+: 15kg)

(Sca, Beg, M55 & M60+: 2 x 5m Bearcrawl (or 5m HSW)

Workout 3 & 4 back to back (20 minute Running Clock)

Workout 4: 'Runga/Up' (10-20mins) = (10min Cap)

**** WOD3: (0-8Mins) - 2min Rest - WOD4: (10-20Mins) ****

1 Rep Snatch (squat or power) 

And (Seperately)

2 Rep 'touch & go' Clean (squat or power) - (10min Cap)

1 Rep Snatch: Can be squat or power (not hang). Plates start from ground. Full lock out of barbell above head, with lockout of hips & elbows must be achieved.

2 Rep touch & go Clean: Can be squat or power (not hang). Plates start from ground. Full lock out of knees & hips must be achieved with barbell in front rack with elbows through. Barbell must be touch & go from the floor, no resting of plates on the ground. No letting go of the bar.

Fittest Mum Online Qualifiers 2025
Final WOD5: The Final Boss 

Reps: 21-15-9-6-3 (14 min Cap)

Toes to Bar

Wall Balls 

Box Jump Overs 

Wall Ball Height: (all divisions) 9 Feet
RX: TTB/9kg/24" (must jump) / Int: TTB/9kg/24" (can step over)
Sca: TTB/6kg/20" (must jump) / Beg: L-Kicks/3kg/20" (can step over) 
M55 & M60+: L-Kicks or Wall Ball Sit Ups/3kg/20" (can step over)

Movement Standards
Toes Toe Bar: Feet must come back behind vertical plain, both feet must touch bar at same time.
L-Kicks: Feet must come back behind vertical plain, knees can be soft but must come up past 
the hip crease. But not as a knee raise.
Wall Ball Sit ups: WB must touch the floor behind head and in front of body onto floor or onto feet.
Wall Balls: Hips must go below knees or 90 degrees in squat, must hit the wall 9ft or higher.
Box Jump Overs: Must jump onto box, both feet must touch top of box and across onto floor.
Box Step Overs: Can jump but don’t need too, both feet must touch top of box and across onto floor.