arrow_back Submit Scores for MHQ 19.2 - Part B

MastersHQ Online Qualifier - 2019

Workout

MHQ 19.2 - Part B

(at the 12 min mark, you then have 12 mins to complete the following)

Part B (for time)

12-24mins 

18, 15, 12

Bar facing burpees

Thrusters

Cash out - 25 KB box step overs

 

30-49

RX:

Box 20/24”

KB 16/24kg per hand

Thruster @ 30/40kg

 

OPEN:

Box 20/24”

KB 12/16kg per hand

Thruster @ 20/30kg

*ALL OPEN ladies are to perform bar facing burpees over lower height.
(Bar plus small 2.5kg plates - same bar used for thrusters) 


50+

RX:

Box 20/24” 

KB 12/16kg per hand

Thruster @ 20/30kg

*RX 50+ ladies are to perform bar facing burpees over lower height.
(Bar plus small 2.5kg plates - same bar used for thrusters ) 


OPEN

Box 20/20”

KB 8/12kg per hand

Thruster @ 15/25kg

*All OPEN 50+ F are to perform bar facing burpees over empty bar
(Same empty bar used for thrusters) 

*All OPEN 50+ M are to perform bar facing burpees over lower height.
(Bar plus small 2.5kg plates - same bar used for thrusters) 


60+

RX:

Box 20/20”

KB 8/12kg per hand

Thruster @ 15/25kg

*All RX 60+ F are to perform bar facing burpees over empty bar
(Same empty bar used for thrusters) 

*All RX 60+ M are to perform bar facing burpees over lower height.
(Bar plus small 2.5kg plates - same bar used for thrusters) 

OPEN:

Box 20/20”

KB 6/8kg per hand

Thruster @ 15/25kg

*All OPEN 60+ F are to perform bar facing burpees over empty bar
(Same empty bar used for thrusters) 

*All OPEN 60+ M are to perform bar facing burpees over lower height.
(Bar plus small 2.5kg plates - same bar used for thrusters) 

 

Recap on Bar Facing Burpee height:

  • Male w/ 30kg+ = Full height bar (5/10kg plates)
  • Male w/ 25kg = Low bar (2.5kg plates)
  • Female w/ 30kg = Full height bar (5kg plates)
  • Female w/ 20kg = Low bar (2.5kg plates)
  • Female w/ 15kg = Bar only

 

Workout Standards

SCORE:

Part B is also for time. You have 12 mins to complete part B, your score time will be somewhere between 12-24 minutes. When you finish your last rep in Part B, look at the clock, the time on the clock is your time for Part B. (Do not attempt to do any math here, it really is, simply, the exact time you see on the clock) 

CAP - If Part B is not completed before the 24min
cap, your score is CAP plus reps completed for Part B.

REMINDER 

  • You can NOT begin Part B until the 12 min mark!

  • If capped in Part A, You will still move on to Part B


        KETTLEBELL BOX STEP OVERS

  • Kettlebells begin on the ground in front of the box
  • When stepping up and over the box, both feet must make contact with the top of the box for each repetition to count.

  • Kettlebells are held by your side (you may use a slight 'swing' to gain momentum)

    THRUSTER
  • The barbell will start from the ground.

  • When taking the barbell from the ground you can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster.

  • On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended with the bar directly over mid-foot.

  • A front squat and push press is permitted. However a push jerk is not permitted and will be classed as a no rep.

        BAR FACING BURPEE

  • Athlete must be facing towards the bar during the entire burpee

  • At the bottom position, the athlete’s chest and hips must touch the ground.

  • At the top of the movement, the athlete must jump with both feet over the barbell. (All OPEN DIVISION and RX 50 - 60+ may step over)

  • Jumping with one foot followed by the other is NOT permitted for RX 30-49 

  • Only one barbell is to be used. 

  • Please check your relevant burpee over bar height on the 'height guide' provided on the on Score sheet.

Support

If you have any questions about the workouts and standards, please contact the event organizer, Mel Robinsonadmin@mastershq.com.au

If you have questions about submitting your score visit the Help Center on how to submit online scores here