Masters HQ National Final

DAY 1 - EVENT 1

ANGRY CALF TRIPLET  

(9 min Cap)

RX 30-49

21 pull ups 
12 hand stand push ups 
90 double unders 
15 toes to bar 
9 hand stand push ups
60 double unders
9 chest to bar
6 hand stand push ups
30 double unders

RX 50-60+

17 pull ups 
9 hand stand push ups (plus ab mat and 10kg plate) 
50 double unders 
12 toes to bar 
7 hand stand push ups
35 double unders
7 pull ups
5 hand stand push ups 
20 double unders

OPEN 30-49

21 ring rows (feet on ground) 
15 push ups (hands on DB/chest to plate on ground between thighs can not touch ground) 
90 single unders 
30 ab mat sit ups (touch behind head and touch feet) 
12 push ups 
60 single unders
9 ring rows (feet on ground) 
6 push ups (hands on DB/chest to plate on ground, thighs can not touch ground) 
30 single unders

OPEN 50 - 60+

21 ring rows (feet on ground) 
15 push ups (chest to plate on ground, thighs can not touch ground) 
50 single unders 
20 ab mat sit ups (touch behind head and touch feet) 
12 push ups (chest to plate on ground, thighs can not touch ground)
35 single unders
9 ring rows (feet on ground) 
6 push ups (chest to plate on ground, thighs can not touch ground)
20 single unders

DAY 1 - EVENT 2

FITAID FIGHT 'TIL THE END

(9 min cap)

30-49 RX

15/10 KB push press @ 16/24kg
20 deadlift 40/60kg
10 box on to and over, tape touch (foot or hand) 20/24"
15/10 KB push press @ 16/24kg
10 deadlift 70/100kg (add 15/20 each side-athlete to do)
14 box on to and over, tape touch (foot or hand) 20/24"
15/10 KB push press @ 16/24kg
5 deadlift 90/130kg (add 10/15 each side-athlete to do)
18 box on to and over, tape touch (foot or hand) 20/24"

50-60+ RX

15 KB push press @ 12/16kg
20 deadlift 30/40kg
10 box step on to and over, tape touch (foot or hand) all 20"
15 KB push press @ 12/16kg
10 deadlift 50/60kg (add 10/15 each side-athlete to do)
14 box step on to and over, tape touch (foot or hand) 20"
15 KB push press @ 12/16kg
5 deadlift 70/90kg (add 10/15 each side-athlete to do)
18 box step on to and over, tape touch (foot or hand) 20"

30-49 OPEN

15 KB push press @ 12/16kg
20 deadlift 30/40kg
10 box on to and over, tape touch (foot or hand) 20/24"
15 KB push press @ 12/16kg
10 deadlift 50/60kg (add 10/10 each side-athlete to do)
14 box on to and over, tape touch (foot or hand) 20/24"
15 KB push press @ 12/16kg
5 deadlift 70/90kg (add 10/15 each side-athlete to do)
18 box on to and over, tape touch (foot or hand) 20/24"

50-60+ OPEN

15 KB push press @ 8/12kg
20 deadlift 30/40kg
12 box step on to & over, tape touch (foot or hand) all 20"
15 KB push press @ 8/12kg
10 deadlift 40/60kg (add 5/10 each side-athlete to do)
12 box step on to & over, tape touch (foot or hand) all 20"
15 KB push press @ 8/12kg
5 deadlift 50/80kg (add 5/10 each side-athlete to do)
12 box step on to & over, tape touch (foot or hand) all 20"

#mastershq #rawstrengthandconditioning #dontbeoldbeepic #nationalfinal #fitaidaus 

DAY 1 - EVENT 3

BLUE DINO LIFT OFF!!

MAX HANG TO OVERHEAD (any how)

2 x 20sec lifting window

Rest 130 secs in between

What it looks like...

5 Men/5 Women (10 Per heat + 10 bars)
This creates 10 stations total..5 along the front (men) 5 along the back (ladies)

1 male + 1 female lift in same 20 sec bracket

Each station has a full set of weights

1 Lift every 30 seconds

First male and female have 20 seconds to get 1 lift...you can attempt more but you only get 20 seconds!
10 sec Pause
Next lifters (2nd male and 2nd female) lift and so on...

Set out is...2 rows of 5 lifters.
Each round is 2.5 mins. You do this twice ( 2 efforts total)

1 Min rest between heats then next 5 minute block starts. (2 rounds of 2.5 mins)

Only the ONE 'heaviest' lift counts as your score!
(not combined heaviest lifts from both 20 sec lifting windows)

DAY 2 - EVENT 4

   SMAI SINK OR SWIM  

(7 min cap)

100m swim 
20/30 cal Assault Bike 
50m swim

Please remember guys, we have our non swimmers covered! You guys will be doing 25 meters at a time and at no point will you be in a position where the water will be over your head. You can walk your laps if you need to...even holding onto a lane rope or the edge to allow you to feel safer  

Day 2: Athletes will meet at the pool for athlete briefing.

Address is: Waves Fitness and Aquatic Centre
44 Mileham Ave, Baulkham Hills, NSW, 2153

https://www.wavesfitnessandaquatic.com.au/

Maps: https://goo.gl/maps/XbE13ngCmBo

DAY 2 - EVENT 5

(Part A)

TRUE PROTEIN SPRINT 1: 

0-4min 
400m run

This event will be held at:  
Alfred Henry Whaling Memorial Reserve
Mileham Ave,
Baulkham Hills, NSW, 2153

Maps: https://goo.gl/maps/a2CRKTfX6n42
(This location is across the road from the pool)

Sponsored by True Protein

DAY 2 - EVENT 6

(Part B)

TRUE PROTEIN SPRINT 2: 

4-8min 
200m stomach sand bag carry

30-49 Rx and open at 80/120lb
50-60+ Rx and open at 60/100lb

This event will be held at:  
Alfred Henry Whaling Memorial Reserve
Mileham Ave,
Baulkham Hills, NSW, 2153

Maps: https://goo.gl/maps/a2CRKTfX6n42
(This location is across the road from the pool)

Sponsored by True Protein

DAY 2 - EVENT 7

RAW GRIT

30-49 RX

800/1km row plus 30 clean and jerk @ 35/50kg

50-60+ RX

700/900 row plus 30 clean and jerk @30/40kg

30-49 OPEN

700/900 row plus 30 clean and jerk @ 30/40kg

50-60+ OPEN 

600/800m row plus 20 clean and jerk @ 30/40kg