Masters New Zealand 2022

Masters New Zealand 2022

WOD 5 Final “One More Rep”

MUST BE VIDEOED

Part A
4 mins to complete

12 Thrusters 

12 Alternating Devil Press Single Arm 

60 Dubs Pro / 120 Singles Scaled

Remaining time Max Bar Muscle ups/Pulls Ups 

Rest 1 Min

Part B

3 mins to complete

10 Thrusters 

10 Alternating Devil press Single Arm

50 Dubs Pro /100 Singles Scaled

Remaining time Max Bar MU/Pulls Ups

Rest 1 Min

Part C

2 mins to complete

8   Thrusters 

8   Alternating Devil press Single Arm

40 Dubs Pro / 80 Singles Scaled

Remaining time Max Bar MU/Pulls Ups

Score = Total Reps over three rounds of thrusters, devils press, skipping and Bar MU/Pulls Ups for your division.

Division Weights

One barbell, additional weight to be added without help in the 1 min rest between parts.

PRO 35 - 44

Bar MU - alternative movement is Chest to Bar 3 = 1 rep.

PRO 45 - 54

Bar MU - alternative movement is Chest to Bar 3 = 1 rep or Pull-Ups 6 = 1 rep

PRO 55 - 59 and 60+

Bar MU - alternative movement is Chest to Bar 3 = 1 reps or Pull-Ups 6 = 1 reps

All SCALED divisions

Pull ups - Alternative movement is Ring rows 3 = 1 rep.

You are ALLOWED to mix and match between Bar MU and Chest to Bars (CTB). I.E within the same part do 2 bar MU then switch to CTB,but complete 3 CTB to get 1 rep for bar MU total 3 bar MU for that part..

If you do not complete the 3 reps before the time is up in each part i.e. 1 or 2  CTB those reps are not counted and also NOT added together over the three parts at the end of the workout to make up reps. 

ALL PRO - Double Unders

ALL SCALED - Singles

Workout 1

Turbo Time

For Time  (No Time Cap)

21-15-9-9-15-21

KB Swings

Burpees

Score = Time (00:00)

Flow:

The athlete will start with a timer at 0:00, and commence 21 KB Swings on completion of the 21 rep, the athlete will move onto 21 burpees.  Then continue for 15 KB swings and 15 Burpee, 9 KB swings and 9 Burpees, they will repeat 9 KB swings and 9 burpees before progressing back up to 15 KB swings and 15 Burpees, and finally 21 Kettlebell Swings and 21 Burpees. Score and Time is taken once the 21st burpee is complete. 

Workout 2

Max Out

Every 4 Minutes x 3 sets:

(0:00 - 2:59)

Buy In 

400M ROW

then

Max Wall Balls (in remaining time upto 2:59) 

(3:00 - 4:00)

1RM Clean - 1 Attempt ONLY allowed in the 1 minute. 

Rest 1 minute between Sets

Score = Combined Weight of all successful lifts (one each set) + 1kg for every Wall Ball Complete.

Set 1 00:00 - 05:00 (including 1 min rest)

Set 2 05:00 - 10:00 (including 1 min rest)

Set 3 10:00 - 14:00 end of Workout

Bounce Back to your 20’s

For Time 

No Time Cap

PRO 35-54

20 Power Snatch

20 Box Jumps Overs 24”/20”

20 Overhead Squat 

20 Box Jumps Overs 24”/20”

20 Hang Snatch

20 Box Jumps Overs 24”/20”

PRO 55-59, 60+ and SCALED (ALL Divisions) 

You will have the option of choosing your choice of movement with the different rep scheme:

20 Power Snatch

20 Box Jumps Overs OR 30 Box Step Overs

20 Overhead Squat OR 30 Front Squats

20 Box Jumps Overs OR 30 Box Step Overs

20 Hang Snatch

20 Box Jumps Overs OR 30 Box Step Overs

**Scaled athletes 55-59,60+ all reps at 20 for Step Overs and Front Squats**

Divisions

Pro - 35 - 44

Barbell Weight - 50/35

Pro 45-54

Barbell Weight - 40/30

Pro 55 - 59 

Barbell Weight - 35/25

Pro 60+ 

Barbell Weight - 35/25

Scaled 35-44

Barbell Weight - 35/25

Scaled 45-54 

Barbell Weight - 30/20

Scaled 55 - 59, 60+

Barbell Weight - 30/20

Workout 4 - Masters New Zealand 2022

Shoulder Pump

AMRAP 12

Score = Reps 

PRO 

10 Alt Hang Clean and Jerk

8 Toes to Bar

6 Handstand Push Ups

4m Handstand Walk

PRO 45-54, 55-59 and 60+ these athletes have the choice of above (score as is, 28 reps per round completed) or below (56 reps per round completed but the END SCORE MUST BE HALVED and if necessary round down to the nearest whole number)

20 Alt Hang Clean and Jerk

16 Knee Raises

12 Hand Release Push Ups

8m Bear Crawl

NO Mix and match eg choosing to do 8 TTB then 12 HR Push ups

SCALED 

20 Alt Hang Clean and Jerk

16 Knee Raises

12 Hand Release Push Ups

8m Bear Crawl

Scaled athletes 55-59 and 60+ will do the rep range 10/8/6/4 as per PRO scorecard.

Score = Reps in 12 mins complete

Scaled 55-59 and 60+ Divisions may perform hand release push ups from knees all other divisions from feet.

DUMBBELL WEIGHTS

Pro 

35 - 44 - 25/17.5kg

45 - 54 - 22.5/15kg

55 - 59 - 20/12.5kg

60+      - 20/12.5kg

Scaled 

35 - 44 - 15/10

45 - 54 - 15/10

55 - 59 - 12.5/8 

60+ -      12.5/8