Masters New Zealand 2024 Online Qualifier

AMRAP 13 

30 Cals on Rower

30 Devil Press Single Arm Alt  Dumbbell 1 x 22.5/15 Kg

30 Shoulder to Overhead Double Dumbbell 2 x 22.5/15 Kg

30 TTB

30 Hang Snatches Double Dumbbell 2 x 22.5/15 Kg

Score is: Total Rounds plus reps

Flow:

With the timer set to 00:00, the Athlete will sit on the rower with hands off the handles until the clock starts.  The Athlete will then start to row and acquire 30 cals on the rower.  Once complete the athlete will move to Single arm Devil Press and perform 30 reps.  On completion of the 30th rep the Athlete will pick up a second dumbbell and start 30 shoulder to overhead.  When the last rep is complete, place the dumbbells down and move to the gymnastics rig and perform 30 Toes To Bar before moving back to the double dumbbells and complete 30 Hang Snatches.  If there is time remaining on the clock the Athlete will then start back on the rower and repeat above until 13:00.  Score count is total reps.  Scaled Athletes single dumbbell and hanging knee raises.

Please see variations for weight of dumbbell (s).

Pro 35-44

30 Cal Row  

30 Single arm Alt Devil press  1x 22.5/15

30 DBL DB STOH  2x 22.5/15

30 TTB 

30 DBL DB HSN  2x 22.5/15

Pro 45-54

30 Cal Row  

30 Single arm Alt Devil press  1x 20/12.5

30 DBL DB STOH  2x 20/12.5

30 TTB / 60 Knee Raises 

30 DBL DB HSN  2x 20/12.5

Pro 55-59 & 60+

30 Cal Row  

30 Single arm Alt Devil press  1x 20/12.5

30 Single Arm DB STOH (15/15)  1x 20/12.5

30 TTB / 60 Knee Raises 

30 Single Alt DB HSN  1x 20/12.5

Scaled 35-54

30 Cal Row  

30 Single arm Alt Devil press  1x 15/10

30 Single Arm DB STOH (15/15)  1x 15/10

30 TTB/ 60 Knee Raises 

30 Single Alt DB HSN  1x 15/10

Scaled 55-64

30 Cal Row  

30 Single arm Alt Devil press  1x 12.5/8

30 Single Arm DB STOH (15/15)  1x 12.5/8

30 Sit Ups 

30 Single Alt DB HSN  1x 12.5/8

Scaled 65+

20 Cal Row  

20 Single arm Alt Devil press  1x 10/6

20 Single Arm DB STOH (10/10)  1x 10/6

20 Sit Ups 

20 Single Alt DB HSN  1x 10/6

Walk it, Crawl it  - Lift it!

Workout 3 

PRO

EMOM 12 

(4 Rounds) 

Min 1 - Max Handstand Walk in 1 Metre increments 

Min 2 - 8 RM Deadlift Touch and Go 

Min 3 - Change Weight Plates/Rest 

Score = Heaviest completed 8 RM Deadlift Touch and Go PLUS 1kg added for every 1M of handstand walk accrued. 

Eg HSW distance over the 4 rounds (Rd1 12m, Rd2 15m, Rd3 13m, Rd 4 12m)= 52m Plus Heaviest completed 8 RM Deadlift TnG= 80kg 

Score entered 80+52= 132kg 

SCALED

EMOM 12

(4 Rounds)

Min 1 - Max Bear Crawls measured In 5 Metre increments Only 

Min 2 - 8RM Deadlifts Touch and Go

Min 3 - Change Weight Plates/Rest 

Score = Heaviest completed 8RM Touch and Go Deadlift PLUS 1kg added for every 5m of bear crawl accrued. 

Eg Max Bear Crawl,  in 4 rounds = 115m. (measured in 5m ONLY )

115m/5m to get your kilos =23.  This is added to your successful heaviest 8RM deadlift =  PLUS Max load lifted for 8 RM Deadlift = 80kg 

Score entered 80+23= 103kg

FLOW:

With the timer set to 00:00,and barbell pre-loaded with the Athletes first attempt at 8RM deadlift TnG Athlete will start with feet behind the line and may kick up and place hands over the line to start the Handstand Walking. Distance must be 1m at least, if the Athlete comes down they must start behind the 1M increment they missed not half way. At the 5 m Marker the athlete is to return to the start area. The Athlete will accrue maximum distance to the 01:00 time.  This distance is to be recorded.  At 01:00, the Athlete will have their first attempt at an 8 RM Deadlift TnG.  There is to be no pause at the bottom of the Deadlift, the hands must stay on the barbell at all times and the barbell should always be in motion for the 8 reps to count.  The Athlete has 1:00 minute to complete the 8 reps.  The Athlete can have as many attempts within that minute at the 8RM Deadlift TnG. If the Athlete has not finished the 8 reps by 02:00 that lift will NOT be counted.  Between 02:00 - 03:00 Only the Athlete may change weights up or down and rest before repeating above for the next three rounds.  Changing of the weight plates is to be done without assistance from judges or supporters. No grips or aids/straps for lifting the barbell are allowed.  Weight belts are allowed.  This will be repeated for the next three rounds.

Score = Heaviest completed 8 RM Deadlift TnG PLUS 1kg added for every 1M of handstand walk accrued over the 4 rounds. 

VARIATIONS: 

Pro: 

35-44: None

45- 49,50-54,55-59,60+: Option of Bear Crawl - facing forward - increments are marked in 5m segments.Only every 5m = 1 kilo added to your final successful heaviest  8 RM Deadlift TnG.

Scaled:

All Scaled must do a Bear Crawl - facing forward - increments are marked in 5m segments.Only every 5m = 1 kilo added to your final successful heaviest  8 RM Deadlift TnG.

Swing and Squat

2 Sets 

21-15-9

Kettlebell Swings

Goblet Squats

M 24 Kg F 16 Kg
After each round 30 Double Unders

Time Cap for EACH set is 6 minutes.

(Set 1 = 00:00-06:00, Set 2 = 06:00-12:00)

Score = SLOWEST Set time

Any incomplete reps will be added as seconds to the time.

Variations

PRO 35-44: None 

KB Weight: M24 Kg F16 Kg

PRO 45-54:

KB Weight: M 24 Kg F16 KgMay choose singles at 2:1 reps - 60 single skips - No mix and match.  What you choose in Set 1 must be done in Set 2.

55-59, 60+:

KB Weight: M 20 Kg F12 Kg

May choose singles at 2:1 reps - 60 single skips - No mix and match.  What you choose in Set 1 must be done in Set 2.

SCALED 35-44:

KB Weight: M20 Kg F12 Kg.

May choose singles at 2:1 reps - 60 single skips - No mix and match.     

SCALED 45-54:

KB Weight: M16 Kg F10 Kg

May choose singles at 2:1 reps - 60 single skips - No mix and match 

SCALED 55-64:

KB Weight: M16 Kg F10 Kg

Single Unders rep count 30 

SCALED 65+:

KB Weight: M10 Kg F8 Kg

Single Unders rep count 30

Flow 

With the time set to 00:00, the athlete will perform 21 Kettlebell Swings on the completion of the 21st rep, the athlete will hold the kettlebell in the goblet position (at chest height) and start the 1st of 21 reps of Goblet Squats.  When completed the athlete will place the KB down and perform 30 Double Unders. This will be repeated for the round of 15 and the round of 9.  Time is recorded on the completion of 30th Double Under after round 9.

If this is completed before the 06:00 time cap, you are to rest until this time.  So the faster you go the more rest you will earn before set 2 starts.  If you do not complete within the 06:00 - time entered will be one second per rep not achieved. 

The second set of 21-15-9 and followed with 30 Double Unders after each round will start at the 06:00 mark. This will be performed as above and the time taken will be at the completion of 30th Double under after the round of 9.  Any incompleted reps will count as seconds added to the time cap.

Score is the SLOWEST of the 2 sets

E.G 

Set 1 Time complete 04:50

Set 2 Time to complete 05:05 (from the clock this would be 11:05)

Time to be entered is 05:05

Masters New Zealand 2024 Online

Workout 4

Barbell Love

For Time

20 Overhead Squats

24 Box Jump Overs

20 Squat Cleans

24 Box Jump Overs

20 Thrusters 

24 Box Jump Overs

Time Cap 13 Minutes

Score = Time Completed, incompleted reps to be counted as seconds.

VARIATIONS

PRO:

35-44:

None

M 50 Kg F 35Kg

45-54:

Choice Box Jumps Overs or Step Overs.  If you choose Step Overs add 10 Reps for a total of 34 each time.  No mix and match.

M 40 Kg F 30 Kg

55-59, 60+:

Choice of Overhead Squats or Front Squats. If you choose Front Squats add 10 reps for a total of 30 reps.

Choice Box Jumps Overs or Step Overs.  If you choose Step Overs add 10 Reps for a total of 34 each time.  No mix and match for either option.

M 35 Kg F 25 Kg

SCALED

35-54:

Front Squats. 

Box Jump Overs Or Step Overs.  If you choose Step Overs add 10 Reps for a total of 34 each time.  No mix and match.

M 40 Kg F 30 Kg

55-59:

Front Squats.

Step Overs Only at 24 reps.

M 35 Kg F 25 Kg

60-64, 

Front Squats.

Step Overs Only at 24 reps. Box Height M 20” F20”

M 35 Kg F 25 Kg

65+:

Front Squats.

Step Overs Only at 24 reps. Box Height M 20” F20”

M 30 Kg F 20 Kg

Box Height for all Males 24” and Females 20”, Except Scaled Males 60-64, 65+ Box Height 20”

FLOW

With the timer set to 00:00, the Athlete will complete a set of 20 Overhead Squats, then move to the box and complete 24 Box Jump Overs.  The Athlete will then return to the barbell and complete 20 Squat Cleans before returning back to the box and complete another set of 24 Box Jumps Overs. On completion the Athlete will return for a final time to the barbell and complete 20 Thrusters before the final set of 24 Box Jump Overs. Time recorded when the Athlete has completed the 24th Box Jump Over and both feet are on the ground.

MOVEMENT DESCRIPTION

OVERHEAD SQUAT 

The barbell must be lifted from the ground to the overhead position in any way and kept overhead position with the arms locked out at all times over the head. At the bottom of the squat, the crease of the hips must pass below the height of the knee. At the top, the knees and hips must be completely extended with the barbell in control and over the heels. A full squat snatch will count as a repetition for your first rep as long as all the above requirements are met. 

FRONT SQUAT 

The barbell is lifted from the ground and begins in the front rack position to start the movement. At the bottom of the squat, the crease of the hips must pass below the height of the knee. At the top, the knees and hips must be completely open in full extension with the barbell in control. A squat clean can count as your first rep as long as the above requirements are met..

SQUAT CLEAN

The barbell starts on the ground and must come up to the front rack position, while the hips are descending down to the squat ending with the hips crease below the knees.  At the bottom of the squat, the crease of the hips must pass below the height of the knee. At the top, the knees and hips must be completely open in full extension with the barbell in control and the elbows in front of the bar. The knees, hips and shoulders should be aligned and locked out. A power clean then front squat is allowed as long as you ride it down once the bar is caught. 

THRUSTER 

The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster. The thruster begins when the athlete squats below parallel hips below knees with the barbell racked on the shoulders (or at least below the chin). Then, in a single movement the athlete drives the barbell up out of the squat and into the overhead position with ears in front of the biceps. The finishing position has the knees, hips and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, there can be no re-bend of the knees and/or hips, and the feet MUST remain stationary. The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a NO rep. Any stepping, splitting, repositioning of the feet, re-bending the hips or knees or jerking all constitute a no-rep. Going up on the toes is permitted as long as the feet remain stationary. 

BOX JUMP/STEP OVERS

The movement starts with the athlete standing in front of the box with both feet on the ground. The athlete must then jump onto the box with a two feet take off and land on the box with two feet. Scaled Athletes are allowed to step onto the box. Both feet must be on top of the box at the same in both Pro and Scaled categories. Full extension of shoulders, hips and knees is not required. The rep is complete when the Athlete lands on the other side of the box with both feet on the ground.  Athletes may jump or step off the box.