Finals Masters New Zealand 2023

Every 90 seconds x 4

7 Toes to Bar

7 Box Jump Overs 24/20

Max Effort Wall Balls in the remaining time 9/6 to targets 10ft/9ft

Flow

At the start of 0:00 the athlete will complete 7 toes to bars, before moving onto Box Jump Overs on the completion of the 7th Rep the athlete in the remaining time of the 90 seconds will move to max effort Wall Balls to the target line - males 10ft and females 9ft.  There is NO transition time between the four rounds.  SCORE: Total Wall Balls accumulated in the four rounds.

If your category has an option, once you start you can not change the option. IE you can not switch from TTB to Knee Raises between or during the rounds.

Variations:

Pro 35-44

None

Pro 45-54, 55-59 and 60+

7 TTB OR 14 Knee Raises

7 Box Jump overs OR 10 Step Overs

ME Wall Balls 9/6

Scaled 35-54

7 TTB OR 14 Knee Raises

7 Box Jump overs OR 10 Step Overs

ME Wall Balls 6/3

Scaled 55-59/ 60+

7 Knee Raises

10 Step Overs

ME Wall Balls 6/3

Finals Masters New Zealand 2023

Workout 1 - WATERFALL Scorecard

Athlete Name: ____________________________________________

Heat: ________

Division: PRO /SCALED Age Group:  35-39    40-44    45-49    50-54     55-59      60+

Variations:

PRO 35-44  - None

PRO 45-59 and 60+ - Choice of either TTB or Knee Raises, 7 Box jumps or 10 Step Overs

SCALED 35-54 - Choice of either TTB or Knee Raises, 7 Box jumps or 10 Step Overs

SCALED 55-59 and 60+ - 7 Knee Raises and 10 step overs

Movement Descriptions

TOES TO BAR 

In the Toes to Bar the athlete must go from a full hang to having the toes touch the pull up bar at the same time inside the hands. At the start of each rep, the arms must be fully extended with feet off the ground, and the feet must be brought back behind the bar before commencing 2nd rep. 

KNEE RAISES 

Athletes must start from full hang to having the knees come up at the same time above the crease of the hip. At the start of each rep, the arms must be fully extended with feet off the ground, and the feet must be brought back BEHIND the bar and the rest of the body, before commencing 2nd rep. 

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. Prescribed Pro divisions if allowed and Scaled are allowed to step onto the box. The rep is complete when the Athlete lands on the other side of the box. The athlete may jump or step off the box.  Females 20” and Males 24”. Full extension on the top of the box is not required.

WALL BALLS

A squat clean of the first rep is allowed. The movement starts with the hip below parallel.  The wall ball is then thrown ABOVE the target line 10/9ft.  The Ball MUST make contact with the wall above the target, not on its descent. The ball must be a controlled drop to the floor. Uncontrolled Drop will be a NO rep as deemed unsafe.

FINALS MASTERS NEW ZEALAND 2023

WORKOUT 2: CHOOSE YOUR JOURNEY

4 min TIME CAP

Your Choice 

6-3-1 - Bar MU*  OR

9-6-3 - CTB*   OR

15-12-9 - Pull Ups*  OR

18-15-12 - Ring Rows*

* 30 DUBs after each set

- Rest 1 min -

WORKOUT 3

4min to establish a heaviest max load of

- 1 x SN + 1 x OHS (see Workout 3 for variations)

Flow

With a running clock, at the 0:00 the athlete will have  the choice to perform the first set of rep scheme that correlates to their chosen gymnastic movements of 6 Bar Muscle ups OR 9 Chest To Bar Pull ups OR 12  Pull Ups OR 18 Ring Rows after the completion of the final rep of the first set the athlete will perform 30 Double Unders. The athlete will then complete the second set of their chosen gymnastic movement and again complete a set of Double Unders then move into the final set of gymnastics then time is taken once the final 30th rep is complete of Double Unders.  The athlete MUST stay with their chosen gymnastics movement.  Mix and match movements are not allowed.  Score is time to complete or incomplete reps equal one second added to the time cap.  The Athlete will rest 1 minute.  At 05:00 minute  mark the Athlete will start WORKOUT 3. 

VARIATIONS

Pro 35-59, 60+

None

Scaled 35-54

Athletes may choose to perform 30 Double Unders OR 60 singles

Scaled 55-59, 60+

Athletes will perform 60 singles instead of 30 Double Unders

MOVEMENT DESCRIPTIONS

BAR MUSCLE UP

In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of 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. 

CHEST TO BAR PULL UPS 

This is a standard chest to bar pull up. Dead hand, 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 feet off the ground. At the bottom, the arms must be fully extended. At the top, anywhere from the bottom of the clavicle to the chest must clearly come into contact with the bar. Mixed grip is NOT allowed.

PULL-UPS 

This is a standard chin-over-bar pull up. Dead hand, 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 feet off the ground. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Mixed grip is NOT allowed.

RING ROWS 

Start with feet directly beneath the rings. Set the rings up between chest and belly button height. Grab the rings and extend your arms fully creating a 45 degree angle between yourself and the floor. From this position keeping your midline locked in, pull yourself up so the rings touch your armpits. From here recoil back down extending your arms back down to the starting position.

DOUBLE UNDERS 

This is the standard double-under in which 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. 

SINGLE SKIPS 

The rope passes once under the feet for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. 

FINALS MASTERS NEW ZEALAND 2023

WORKOUT 3: MAX OUT

Immediately following WOD 2 and one minutes rest

4min to establish a Heaviest Max Load of:

1 x SN + 1 x OHS

Variations Workout 3 

Pro 35-54

None

Pro 55-59, 60+

Max out is 2 touch and go Snatch reps

Scaled 35-54

Max out is 2 touch and go Snatch reps

Scaled 55-59, 60+

Max out is 2 touch and go Snatch Reps

Flow:

At 05:00 minute mark following the end of WOD 2 and one minute rest the Athlete will start WORKOUT 3.  On a pre-loaded bar of their choice they will need to complete the weightlifting complex of one Snatch (Power or Squat) and one Overhead Squat to their maximum effort in 4 mins.  The barbell must not touch the ground between the snatch and the overhead squat. Score is the maximum load lifted. Athletes in the Pro 55-59, 60+ and Scaled division weightlifting max out is 2 touch and go snatch reps NO OHS.  There is no reset on the ground between reps. Once the first snatch rep touches the ground the barbell must immediately go into the second rep to complete the complex. 

MOVEMENT DESCRIPTIONS

Barbell complex - no resetting on ground between reps.

Clips MUST be ON.

SNATCH 

The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. 

OVERHEAD SQUAT 

The barbell must be kept overhead with the arms locked out at the start and the end of the movement.. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. 

FINALS MASTERS NEW ZEALAND 2023

WORKOUT 4: 2023

For Time

20 Cal Airdyne

23 Power Cleans 40/30kg

20 Cal Airdyne

23 STO 40/30kg

20 Cal Airdyne

23 Thrusters 40/30kg

13min TC

FLOW

At the start of 0:00, on the clock, the athlete will start standing behind the airdyne and not touching the handles and perform 20 calories on the airdyne. They then move to the barbell and complete 23 power cleans.  They will then return to the airdyne and complete another 20 cals after which they will move to 23 shoulder to overhead before completing one final 20 cal airdyne and a final set of 23 thrusters.  Time cap is 13 minutes and Score is Time taken to complete or Time cap plus 1 second per rep added. The monitor is reset between the rounds.

VARIATIONS

PRO 35-54:

None

PRO 55-59, 60+:

Weights 35/25 kgs

SCALED 35-44:

Weights 35/25 kgs

SCALED 45-59. 60+:

Weights 30/20 kgs

MOVEMENT DESCRIPTION

AIRDYNE

Monitor set to calories. Athletes must start standing behind the seat and no holding of the handles until 3-2-1 GO is complete. Athletes must exit the machine on their own with no assistance.  The athlete must not get off the air dyne until  the required 20 calories. IE No letting the calories tick over. The monitor will be reset for each 20 cal set.

POWER CLEAN

The barbell starts on the ground and must come up to the front rack position, with the hips and knees fully extended and the elbows in front of the bar. A squat clean is NOT ALLOWED. If using fraction plates for smaller weights, i.e bar only needing 2.5kg  or less each side, the barbell must be taken from the middle of the shin with each rep. No dropping the barbell with 5kg or less plates on if so a No Rep will be given.

SHOULDER TO OVERHEAD

The barbell begins on the ground and the athlete must lift the barbell up to the front rack position first before the first rep starts. Shoulder to Overhead may be push press, push jerk, split jerk or strict press is allowed. With the barbell in the overhead position, the arms, knees and hips must be completely locked out overhead with the barbell in control for the rep to count.

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 lift. Any stepping, splitting, repositioning of the feet, re-bending the hips or knees or jerking all constitute a no-lift. Going up on the toes is permitted as long as the feet remain stationary.

FINALS MASTERS NEW ZEALAND 2023 

WORKOUT 5: MOVE IT OR LOSE IT

FLOATING WOD

TO BE COMPLETED BY 3 PM 18TH NOVEMBER

1000M ROW

No Time Cap

Flow

Athlete to complete a 1000m Row at their choosing throughout the day - BUT must be completed by 3pm. The monitor will be on 1000 m countdown setting. The Athlete may have the damper set to their liking. 

This WOD will be used as the Tie-Breaker, if at the end of the day athletes are on the same points.

VARIATIONS

None

SCORECARD