2024 Allstar Alliance Teams QUEENSLAND Qualifier

AMRAP - Cap 15 mins

2 Rounds 
2 Deadlift (M/F Synchro)
2 Hang Snatch (M/F Synchro)
2 Box Jump Over (M/F - you go I go)

2 Rounds 
4 Deadlift (M/F Synchro)
4 Hang Snatch (M/F Synchro)
4 Box Jump Over (M/F - you go I go)

2 Rounds 
6 Deadlift (M/F Synchro)
6 Hang Snatch (M/F Synchro)
6 Box Jump Over (M/F - you go I go)

Increasing 2 reps per round until the cap

FLOW
Upon the call of "go," Male/Female Pair 1 will complete one round of two synchronised Deadlifts, two synchronised Hang Snatches, and two Box Jump Overs (Box Jump Overs will be done in a "you go, I go" style, where athlete 1 will do two reps and then athlete 2 will complete two reps). Once Male/Female Pair 1 has completed one round, they will swap, and Male/Female Pair 2 will complete one round in the same fashion. Upon completion, Male/Female Pair 1 will complete another round in the same fashion, swapping to allow Male/Female Pair 2 to complete their second round of two reps. Once both pairs have completed two rounds of two reps per movement, the rep count will increase by two reps (each movement), thereby completing four reps of each movement in the same fashion as above. The rep count will increase by two reps each time pairs complete two rounds, for example, 2 reps, 4 reps, 6 reps, etc.

Scoring will be total reps completed.

MOVEMENT STANDARDS

Deadlift
Each repetition must commence with the barbell positioned on the ground, with the athlete's hands placed outside their knees. Sumo deadlifts are not permitted. Throughout the movement, the athlete's arms must remain straight, and bouncing is prohibited. The repetition is considered successful when the athlete achieves full extension of the hips and knees, with their head and shoulders positioned behind the bar.

Hang Snatch
This movement begins with the athlete deadlifting the barbell and pausing at this position before initiating the snatch. The athlete is prohibited from lowering the bar past the knees after completing the deadlift. The barbell must be received overhead in one fluid motion, with full lockout achieved—hips, knees, and arms fully extended.
Hang power snatches, hang squat snatches, and hang split snatches are all permitted variations, but in each instance, the athlete must ensure their feet are brought back in line. If the barbell is dropped, it must settle on the ground before the athlete can start the next repetition, beginning again with the athlete deadlifting the bar to the hang position. It's important to note that this is not a hang-to-overhead movement. Any attempt to perform a hang clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, would result in a "no rep."

Box Jump Overs
Athletes must initiate the Box Jump Over with a 2-foot take-off. They can be perpendicular or parallel to the box. Athletes may jump completely over the box, however if jumping on the top of the box both feet must touch the top of the box. Athletes must step down on the other side of the box. The rep is credited when both feet touch the ground on the far side of the box from where they jumped. 

FOR TIME - Cap 20 mins

For time, relaying as MM/FF pairs:

12m DB OH Walking Lunge (22.5 / 15kg)
10 DB Clean and Jerks
20 Wall-Balls

Then,

20 Wall-Balls
10 DB Snatches
12m DB OH Walking Lunge

MM then FF..

FLOW
On the call of go, MA1 will commence with a 12-meter Overhead Dumbbell Lunge (6m out-6m back), followed by 10 Dumbbell Clean and Jerks, and concluding with 20 Wall Balls. Upon completion, MA1 will move to the finish mat, where MA2 will then begin the workout, following the same sequence of movements. Once MA2 reaches the finish mat, MA1 will reverse the workout, starting with Wall Balls, then DB Snatches, and finally the Overhead Dumbbell Lunge (6m out-6m back), finishing on the start mat. Simultaneously, MA2 will start his return trip. Once MA2 returns to the start mat, the FF pair will commence the workout in the same manner as the male athletes.

Scoring will be time to complete – Or CAP + completed reps.

MOVEMENT STANDARDS

DB OH Walking Lunge
Each lunge begins with a dumbbell overhead, the feet together, and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the overhead lunge, the trailing knee must contact the ground, and the dumbbell must be above the height of the athlete’s head. If during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section to continue. Lunging in place is not allowed. The rep is credited when the athlete gets both heels across the line, has the dumbbells in the overhead position, and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. Each 6-metre section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete returns to the spot where the last good rep was recorded.

DB Clean and Jerks
The dumbbell starts on the floor, either at the athlete's side or between their legs. From there, the athlete may execute a muscle clean, power clean, squat clean, or split clean, ensuring the dumbbell contacts the shoulder before being lifted overhead. Once at the shoulder, the athlete may press the dumbbell overhead using a shoulder press, push press, push jerk, or split jerk—all are permitted.  At the top, the arm, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete's body when viewed from the side. Once lockout is achieved, the repetition counts. Both heads of the dumbbell must touch the ground at the movement's lowest point. If a split jerk is performed, both feet must return and align under the athlete's body while the dumbbell is locked out overhead.

DB Snatch
The dumbbell snatch begins with the dumbbell on the ground and ends with it directly overhead. Both heads of the dumbbell must touch the ground at the movement's lowest point. The dumbbell must be lifted overhead in one fluid motion; touch-and-go is permitted, but bouncing the dumbbell is not allowed. The non-lifting hand and arm must not touch the body during the movement. At the top, the arms, hips, and knees must be fully extended, with the dumbbell clearly over the athlete's body's middle when viewed from the side. Once lockout is achieved, the repetition counts. Athletes may opt for a muscle snatch, power snatch, squat snatch, or split-style snatch, but both feet must return and align under the athlete's body while the dumbbell is locked out overhead for the rep to count.

Wall Balls
In the wall-ball shot, the wall ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the centre of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall/target, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Double Hold and Hang

For Time - Cap 15 mins

M/F Pairs
Pair 1 - 3 Rounds of:
50/50 Double unders – Non-working athlete = OH DB HOLD
15/15 Toes to Bar – Non-working athlete = Rig Hang 

Pair 2
150/150 Double unders – Non-working athlete = OH DB HOLD
45/45 Toes to Bar – Non-working athlete = Rig Hang

FLOW
At the call of go: M/F Pair 1 will each complete 50 double-unders (DU's), with the non-working partner performing a double DB Overhead Hold (DBOH). Once both athletes have finished their 50 DU's, they will proceed to the rig to perform 15 Toes-to-Bar (T2B) each, with the non-working athlete hanging from the rig. Upon completion of the 15 T2B by the second athlete, one round is finished. This pair will then repeat this process for two more rounds, totalling three rounds. They will then tag Pair 2.

M/F Pair 2 will advance to complete 150 DU's each (completing all 150 reps before switching), with the non-working partner holding a double DB Overhead Hold. Once both athletes have completed the 150 DU's, they will move to the rig. Athlete 1 will perform 45 T2B while the non-working athlete hangs from the rig, then they will switch, and Athlete 2 will complete their 45 T2B with Athlete 1 hanging.

Athletes must stop if the non-working athlete either drops the dumbbells or falls from the rig. All hangs must be performed with 2 hands.

Scaled options – Knee Raises / Single Unders 

Scoring will be time to complete

MOVEMENT STANDARDS

Double Under
A Double-Under is executed when the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Toes to Bar
In the toes-to-bar exercise, the athlete transitions from a full hang position to touching their toes to the pull-up bar. At the beginning of each repetition, the arms must be fully extended, and the heels must be brought behind the bar. Athletes are allowed to wear hand protection, such as tape, gymnastics-style grips, or gloves, but they cannot tape the actual pull-up bar. Overhand, underhand, or mixed grip are all permitted. A repetition is counted when both feet simultaneously make contact with the bar between the hands. Any part of the feet may touch the bar to complete the repetition.

Overhead DB Hold
The dumbbell/s must be fully extended overhead, with the hips and knees kept straight. The weight must be locked out overhead, with the hands fully extended and the dumbbell directly positioned over the middle of the body. Additionally, the feet must be aligned in line with the body.

Knee Raises (Beginner)
In the hanging knee raise, the arms and hips must be fully extended at the bottom, with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand, or split grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips. Tapping the bar is not permitted.

AMRAP - Cap 6 mins (90sec per Athlete)

5 Shuttle runs (7.5m up and 7.5m back = 1 run)
MAX CAL ROW in remaining time

FLOW
Upon the call of “Go,” Athlete 1 will complete 5 shuttle runs. Upon completion of the shuttle runs, A1 will then complete as many calories as possible in the remainder of the 90 seconds. After 90 seconds, Athlete 2 will proceed to complete the workout in the same fashion. The workout will continue with Athletes 3 and 4 completing the same routine.

Scoring will be total team calories.

Note: The rower is not to be reset between athletes.

MOVEMENT STANDARDS

Shuttle Run
The shuttle run will start from the start mat. Athletes will run down the floor towards a marker (7.5m) and back to the start mat (this is one run) Athletes will complete 5 lengths in total, finishing back at the start mat. (total distance each shuttle run is 15 metres = 7.5 metres up and 7.5 metres back x 5 per pair = total 75m per athlete)

Row
The monitor on the rower must be set to zero at the beginning of the team row but must not be touched throughout the workout. The athlete must stay seated on the rower throughout the workout. Cals will be taken on the 6minute mark.

Two Scoring event - Cap 15 mins

FF/MM Pairs 

TOTAL WEIGHT - Part A - 1RM Complex – Squat Clean / Hang Squat Clean / Thruster 

Into 

TOTAL REPS - Part B - Max unbroken reps of touch and go Squat Clean Thrusters (1 attempt each)

FLOW
In Part A, On the call of go, the FF pair will have 4 minutes to establish a one-rep max (1RM) of the complex, which includes 1 Squat Clean, 1 Hang Squat Clean, and 1 Thruster. The lift must be completed without the barbell returning to the floor. The FF pair may increase or decrease the weight as many times as they wish during the lifting window. At the 4-minute mark, athletes will have 30 seconds to load the weight before proceeding to Part B.

In Part B, athletes will have 3 minutes to each complete one attempt at as many unbroken Squat Clean Thrusters as possible. These repetitions must be completed touch and go, meaning the barbell cannot rest on the ground during the movement. Once the athletes swap, they cannot return to re-lift. No-reps can be redone as long as the barbell does not rest on the ground. Successful reps must be completed before the end of the lifting period.

At the 7:30 mark, the MM pair will take the floor to complete the workout in the same manner.

Note: Barbells cannot be preloaded.

This is a 2-scoring event 1. Total Team Weight & 2. Total Team Reps

MOVEMENT STANDARDS

COMPLEX - Squat Clean / Hang Squat Clean / Thruster
The movement starts with the barbell on the ground. During the lift, the athlete must descend into a full squat position, with the hips going below the knees. The repetition is considered successful when the athlete achieves full extension of the hips and knees, with the barbell resting on the shoulders and the elbows positioned in front of the bar. The athlete must return the bar to the hang position, the repetition is considered successful when the athlete achieves full extension of the hips and knees, with the barbell resting on the shoulders and the elbows positioned in front of the bar. The barbell must remain in the front rack position during the squat, with the hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, with barbell directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Squat Clean Thruster
The movement commences with the barbell on the ground. As the lift progresses, the athlete descends into a full squat position, ensuring the hips drop below the knees. The barbell then transitions from the bottom of a front squat to reaching full lockout overhead. A repetition is deemed successful when the barbell is fully locked out overhead, with the hips, knees, and arms fully extended. The barbell should align directly over or slightly behind the middle of the body. It's crucial to avoid re-dipping during the press, such as performing a jerk, as it will result in a "no rep." These are touch-and-go reps, meaning athletes may not rest or regrip the barbell from the floor. Once an athlete removes their hands from the barbell in the starting position on the ground, the attempt is complete.               
                   

The Beckoning

For Time - Cap 12 min 

M/F pairs

60 Synchro Bar facing Burpees
30 Synchro Bar Muscle ups
30 Synchro Bar facing Burpees
Remaining time MAX Synchro Bar Muscle Ups

FLOW
Upon the call of "go," Male/Female Pair 1 will proceed to the bar and begin performing 60 Synchronised Bar-facing Burpees (SBFB), while Male/Female Pair 2 rests. Pairs may switch as needed but must remain within their designated pair throughout the workout. Once all 60 SBFB are completed, the team will move to the rig and commence the 30 Synchronised Bar Muscle-ups (SBMU), with the option to switch partners at any time. Upon finishing the 30 SBMU, the team will return to the bar to complete another set of 30 SBFB. After completing the second set of 30 SBFB, the team will utilise the remaining time to perform as many SBMU as possible.

Scoring will be total reps completed.

MOVEMENT STANDARDS

Bar Muscle-Up 
The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullover rolls to support and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.

The rep is credited when both athletes have their arms fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar, at the same time; this is the synchronisation point. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wear tape or hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.

Sync Bar-facing Burpee
The burpee must be performed perpendicular to and facing the barbell. The athlete jumps or steps back to lie on the ground. The athlete’s head must be behind the barbell. The chest and thighs of both athletes must touch the ground at the same time; this is the synchronisation point. From this position, the athlete can jump to their feet. The athlete must jump over the barbell using a two-foot take-off. Single-legged jumping or stepping over is not permitted. The athlete does not need to land with both feet at the same time. The rep is credited when both feet of both athletes have touched the ground on the opposite side of the barbell.

Sync Chest to Bar Pull-Ups (Intermediate / 35-44)
Dead hangs, kipping, or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when both athletes’ chests clearly come into contact with the bar below the collarbone at the same time; this is the synchronisation point. Athletes may wear hand protection (tape, gymnastics-style grips, gloves, etc.), but they may not tape the bar.

Sync Pull-Ups (Beginner / Teen / Master 45)
Dead hang, kipping, or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when both athletes’ chins break the horizontal plane of the bar at the same time; this is the synchronisation point. Athletes may wear hand protection (tape, gymnastics-style grips, gloves, etc.), but they may not tape the bar.