Masters New Zealand 2025 Online Qualifier

Masters New Zealand WOD 4 Online 2025

Mr Grippy

20 Toes to Bar

20 Deadlifts

18 Toes to Bar

18 Hang Cleans

16 Toes to Bar

16 Shoulder to Overhead

14 Toes to Bar

14 Snatches

12 Toes to Bar

12 Thrusters

15 Minute Time Cap

Score = Time 

Incompletes reps to be added to the time cap (NOT completed reps as asked for by Competition Corner)

Variations:

Flow

On the count of 3,2,1 go the  Athlete starts under the rig and completes 20 reps of Toes to Bar. After 20 reps are completed, the athlete moves to their barbell and starts 20 Deadlifts.  The Barbell starts on the floor and the rep ends when the athlete is at full extension with shoulders,hips and knees in a line and locked out.  Then the Athlete starts under the rig and completes 18 reps of Toes to Bar.  After the Athlete moves to the barbell starts the hang clean.  The barbell is lifted off the floor and into the hang position from here the barbell is cleaned into the front rack, each rep ends with the bar in the front rack and hips/knees fully extended. After the 18th rep, the athlete returns to the rig to perform 16 Toes to Bar before moving back to the barbell for 16 Shoulder to Overhead.  With the barbell in the front rack, the Athlete can  use any method (push press, push jerk, etc.) to bring the bar overhead. For the rep to count the finish position must be: bar locked out, body extended, feet together. After the 14th rep, the Athlete returns to the rig to complete 14 Toes to Bar.  Once complete the Athlete returns to the barbell for 14 Snatches either power or squat. The rep ends with the bar overhead, fully locked out, body extended. After the 14th rep the athlete returns to the rig for a final set of 12 Toes to Bar. After the 12th rep the athlete then returns to the barbell for the final time and completes 12 Thrusters.  The rep ends with the bar overhead, body extended. On the completion of the 12th Rep Time is taken. 

Score = Time
Time Cap 15 minutes
Any incompleted reps please add those to the time cap NOT total reps as asked for by competition corner.

Masters New Zealand Online WOD 1 

8 Min AMRAP

8 10m Shuttles (5m Out/5m Back =1 Rep)

8 Single Arm Devil Press

Score = Reps

Flow:

With the coned area marked out to 5m.  The Athlete starts behind the line and runs forward out 5m turns and returns to come back to the start. Both feet must clearly be over the 5m line and will equal one rep. This will happen 8 times before the Athlete then picks up the dumbbell and performs 8 Alternating Single Arm Devil Press.  This pattern will continue until the clock hits 8 mins.  Score is Reps.

*** The full 10m shuttle run must be complete for the rep to count ***

***Please video your workout incase asked for it ***

Pull ups 21 - 15 - 9

Wall Balls 21- 15 - 9

Double Unders 42 - 30 - 18

Time Cap: 10 Minutes

Score = Time

Incompleted Reps will be added to the Time Cap.

Variations:

Pro:

35-44 - None,

Wall Ball Weight M 9kg F 6kg Height M 10" F 9"

Pro 45-60+ - Have the Choice of Pull Ups or Ring Rows.  Once you have decided on your movement you MUST stay with the movement. 

Wall Ball Weight M9kg F6 kg, Height M10" F 9" 

The Rep Range is as below:

Scaled:

35-64 - Have the Choice of Pull Ups or Ring Rows and also Double Unders or Single Unders. Once you have decided on your movement you MUST stay with the movement. You may choose Pull Ups and Single Unders.

Wall Ball Weight M 6kg F 3 kg 

35-54 Wall Ball Height M 10" F 9"

55-59, 60-64 Wall Ball Height M 9" 9"

65+ Ring Rows, Wall Balls and Single Unders as

Round One - 21, 21 and 42,

Round Two - 15, 15, and 30,

Round Three - 9, 9, and 18.

Wall Ball Weight M 6 kg F 3 kg

Wall Ball Height M 9" 9"

Flow

On Go, the Athlete will perform Three Rounds consisting of 

Round 1: 21 Pull Ups, 21 Wall Balls and 42 Double Unders

Round 2: 15 Pull Ups, 15 Wall Balls and 30 Double Unders

Round 3: 9 Pull Ups, 9 Wall Balls and 18 Double Unders

Part A

00:00 - 05:00  1Km row

Score : Time to Complete

Rest

05:00 - 07:00

Part B

07:00 - 12:00

Flow

Running Clock set to 12:00 min time

Part A: 

At the start 00:00, the athlete will start rowing and will have 5 minutes to complete a 1 kilometer row.  Score entered is completed time.  If the athlete finishes before the 5 min mark they will rest until the 07:00 mark, before Part B.

Variations:

Pro

None

Scaled

60-64 - 800M

65+ - 600M

Part A

00:00 - 05:00  1Km rowScore 

Time to Complete

05:00 - 07:00
Rest 

07:00 - 12:00
Part B

3 Rep Max Front Squat starting at the 07:00 min

Score: Successful 3 Rep Max Front Squat

From the Rack and pre loaded bar is allowed

Flow

Running Clock set to 12:00 min time

Part A: 

At the start 00:00, the Athlete will start rowing and will have 5 minutes to complete a 1 kilometer row.  Score entered is completed time.  If the Athlete finishes before the 5 min mark they will rest until the 07:00 mark.  

Part B:

When the clock is at 07:00 the Athlete has 5 mins to perform a 3 Rep Max Front Squat.  

Time Cap 5 minutes. (Running Clock 07:00 -12:00) 

Score: Max weight successfully lifted.

Variations:

Pro -

None

Scaled - 

60-64 800M

65+ 600M