Finals Masters New Zealand 2024

WORKOUT 1

100* Wall Balls 

*If you break 10 Kettlebell Swings

Time Cap: 5 mins or Time Cap plus remaining reps.

Flow:

At the start of 0:00, the athlete will pick up the wall ball, perform 100 wall ball shots.  If at any point, the athlete breaks, the athlete will perform 10 Kettlebell swings, before returning to complete the 100 reps. 

Score : Time Completed for 100 Wall Balls or Time plus reps remaining. 

MASTERS NEW ZEALAND FINALS 2024

WORKOUT 5

Final Showdown

4   Legacy Man Makers (DBx2 - Devils Press, Thruster, Hang Snatch into an STO)

24 Hang Cleans

4   Legacy Man Makers (DBx2 - Devils Press, Thruster, Hang Snatch into an STO)

48 Box Jump Overs

4   Legacy Man Makers  (DBx2 - Devils Press, Thruster, Hang Snatch into an STO)

24 Squat Cleans

Score = Time Completed or Time Cap plus remaining reps

Time Cap 10 Minutes

Variations:

Box Height : All Females 20” and Scaled Men 55-59, 60-64.

Pro: 55-59, 60+, Box Jump or Step ups Allowed

Scaled:  Athletes allowed to Box Jump or Step Up.

Flow:

On the call of GO, the athlete will pick up the dumbbells and perform a Legacy Man Maker - in one movement the athlete performs a DEVIL PRESS into a THRUSTER into a HANG SNATCH and finally into a SHOULDER TO OVERHEAD - this is ONE rep.  There is no resting between the four movements once the dumbbells are picked up. The Athlete will move to the barbell and perform 24 Hang Cleans.  At the completion of the 24th rep the Athlete will move onto the dumbbells and perform 4 Legacy Man Maker again, before moving to the 48 Box Jump Overs.  The Athlete will then return to the dumbbells and again complete 4 Legacy Man Makers before heading back to the barbell for the final 24 Squats Cleans reps.

Time Cap 10:00

Score = Time to complete or Time Cap plus Reps Remaining.

FLOATING WOD

20 Calories on Assault Bike

500 M Row

20 Calories on Assault Bike 

For Time - No Time Cap

*This workout will be used as a Tie Breaker in the event of an overall tie*

Variations:

Pro:

None

Scaled: 

None

Flow:

The Athlete will begin at the start behind the bike.  On the call of Go, the Athlete will get on the Assualt bike and keep going until 20 calories are reached. The Athlete will then move onto the Rower for 500M.  The Athlete will then move back to the Assault bike for the final 20 Cals.

No Time Cap.

MASTERS NEW ZEALAND FINALS SCORECARD 2024

MNZ ACID BATH

Athlete Name: __________________________________________________

Please Circle:

Athlete Division: Scaled / Pro

Age Group:

Athlete Sign : ___________________________

Judge Sign : ____________________________

Masters New Zealand Finals 2024

WORKOUT 3

Run Distance Announced on the Day

Time Cap 15 mins.

Variations

Scaled 55-59, 60-64 - Announced on the Day.

Flow

At the end of Workout 2 you will have 5 mins before starting Workout 3. You will walk to the Marshalling area outside approximately 1 min away.   On the call of GO you will follow the cones and see the marshalls out on the road. Follow the Marshall directions.  You will start and end at the same point. There is one road to cross, there are no road closures at this event.

Please note NO Headphones are permitted.

Masters New Zealand Finals 2024

WORKOUT 2

Choose your own Journey

EMOM 5

Minute 1
Max Effort Load, Ground to Overhead.

Minute 2

Athlete Choice of ONE of the following

6 Bar Muscle Ups

9 Chest To Bar

12 Toes To Bar

12 Pull Ups

15 Rings Rows

18 Knee Raises

Minute 3

Max Effort Load, Ground to Overhead.

Minute 4

ATHLETE MUST DO SAME MOVEMENT AS MIN 2

6 Bar Muscle Ups

9 Chest To Bar

12 Toes to Bar

12 Pull Ups

15 Ring Rows

18 Knee Raises

Minute 5

Max Effort Load, Ground to Overhead

You choose ONE weight you would like to lift for the EMOM, no changing weight once selected.

Score: Total weight x successful reps in kgs minus any missed gymanstic reps not completed within the minute.

VARIATIONS
NONE

ALL ATHLETES TO CHOOSE THEIR JOURNEY

Males   - Minimum weight 20kg 

Females - Minimum weight 15kg.

Plates supplied 2x2.5, 2x5, 2x10, 2x15, 2x20, 2x25

Flow

10 mins at the end of WOD 1, the Athlete will start WOD 2.  During this 10 mins the athlete may warm up and load the bar to your choosen weight and warm up your gymnastic movement.  You may choose any weight to lift. Once you start, at the call of GO, you CAN NOT remove ANY weight off the bar.  The Athlete is to complete as many reps of Ground to Overhead - Snatch, Clean into either Strict Press, Push Press, Push Jerk or Split Jerk is accepted as either squat, power or muscle lifts.  Only successful lifts will be counted when knees, hips and arms are locked out overhead.  If using an empty bar, the bar MUST be returned to the mid shin.  An empty bar or a bar loaded with 2.5 or 5kg plates is NOT allowed to be dropped onto the ground. This will be a NO REP. On the second minute mark the Athlete will move to the Rig and perform their choosen gymnastic movement. If reps are not completed within the minute - those reps will be deducted of the total barbell reps. On Minute 3 the Athlete will move back to the barbell for max effort ground to overhead, on Minute 4 they will repeat the gymnastic movement choosen in Minute 2 and the final minute will be back at the bar for one last max effort reps of ground to overhead.

Eg at end of EMOM at a bar weight of 50kg and you do 25 reps total = 1,250kg lifted

If you do a bar weight of 20kg and do 50 reps your total = 1,000kg lifted.

If you missed 2 of the gymnastic reps in the workout with a bar weight of 50kg - 100kg will be deducted 1,150kg is the score.

if the bar weight was 20 kg and 2 reps were missed - 40kgs will be deducted 

960kg will be the score.