arrow_back Submit Scores for MHQ 19.3 - Part A

MastersHQ Online Qualifier - 2019

Workout

MHQ 19.3

(Set a 20 minute running clock,  this should be running upward not downward)


PART A - For time

0-7mins

500m Row  
200 Double Unders (300 Singles) 

*Athletes must take a tie break time for the row* 

Any athlete can scale the double unders BUT if you scale, your score CANNOT place higher than someone who acheived even 1 double under.

Part B - Max weight

 7-12mins 

1RM Strict press 



Part C - AMRAP

12 - 20mins

 9 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

15 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

21 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

27 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

33 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

40 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

47 Double Dumbbell Shoulder to Overhead

10 Chest to Bar Pull ups

54 Double Dumbbell Shoulder to Overhead

 

30-49

RX:
DB's @ 15/22.5kg
Chest to bar pull ups

OPEN:
DB's @ 10/15kg
Ring rows

50+

RX:
DB's @ 10/15kg
Chest to bar pull ups

OPEN:
DB's @ 10/15kg
Ring rows

60+

RX:
DB's @ 5/10kg
Pull ups

OPEN:
DB's @ 5/10kg
Ring rows

Workout Standards

  SCORE

  • Your score for Part A is FOR TIME

  • This is the time taken to complete 500m row plus 200 double unders (or 300 Singles)
    (This will be a time between 0-7 minutes)

  • If you DID NOT finish Part A in under 7 minutes, your score is 7 minutes plus 1 second for every incompleted rep. You need to put a tie break time after the row so DO NOT SELECT CAP.

  • If you do not finish part A, You will still move on to Part B

  • If you choose to do single skips, you must select the scaled option when submitting your score.


*You can NOT begin Part B until the 7 min mark!


Part B is Scored under 'EVENT 3 - Part B'

  • Part B - 1RM Strict Press is for MAX Weight 

  • Only 1 heaviest successful lift counts
       
  • Once the 12min hits, the rep is over.


*You can NOT begin Part C until the 12 min mark!

Part C is Scored under 'EVENT 3 - Part C'

  • Part C is an AMRAP (As many REPS as possible) 



    ROW
  • Athlete starts on the rower with hands behind their back until 3,2,1,Go.

  • Athlete cannot make an attempt to get off the rower until they see the required 500 metres.

  • The damper setting and foot positions may be adjusted by the athlete at any time during the row.

    *Athlete must take a tie break time for the row* 

    DOUBLE UNDER
  • The rope must pass twice around the body in a forward motion with one jump.

  • Swinging the rope backward is not permitted.

  • For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing the feet twice do not count.

    SINGLE SKIP
  • The rope must pass once around the body in a forward motion with one jump

  • Both feet must leave the ground together

  • Attempts where the rope catches before clearing the feet do not count..

  • Swinging the rope backward is not permitted.

  • Any athlete can scale the double unders BUT if scaled, the score CANNOT place higher than someone who achieved even 1 double under.

  • If an athlete chooses to do both double unders and singles, only the double unders count.  

    *Eg. Athletes are not permitted to count 1 double plus 2 singles...only the doubles will count...so choose wisely.  
    As a reminder, 1 double, trumps any amount of singles.

    STRICT PRESS
  • Athlete stands with a hip-width stance and a full grip, slightly wider than shoulder width.

  • The rep starts with the bar resting on the collar bone and ends with the arms in full extension over-head with the ears in line with the elbows.

  • Torso and legs must remain static.

  • Any assistance from the legs will result in a 'no rep’

  • Athletes can have the bar loaded prior.

  • Strict press can be taken from the rack but must be the unsupported and free from the rack before pressing

  • Assistance loading on unloading the bar is NOT permitted!

  • Once the 12min hits, the rep is over.

    DOUBLE DUMBBELL SHOULDER TO OVERHEAD
  • A Double Dumbbell shoulder press, push press, push jerk or split jerk may be used here. 

  • The elbows, shoulders, hips and knees must be fully extended, with the dumbbells finishing directly over the body with the feet in line for the rep to count.

  • Each rep begins with the DB's on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.

  • The DB's must finish directly over the body with the feet in line.

    CHEST TO BAR PULL-UP
  • At the bottom of the movement the arms must be fully extended.

  • At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.

  • Any hand position is allowed provided the above standards are met.

    PULL-UPS
  • This is a standard pull-up.

  • Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.

  • Arms must be fully extended at the bottom.

  • At the top, the chin must break the horizontal plane of the bar.

    RING ROWS
  • Rings must be set 1 metre from bottom of rings to the floor.

  • The movement begins with the arms fully extended at the bottom of the movement and feet in front of the line

  • Feet must be completely in front of the line, which is taped directly under the rings. (feet on the side furthest from the body)

  • At the bottom of the movement, the arms must be fully extended.

  • Knees must be straight.

  • At the top, the rings must touch the chest with elbows behind the shoulder in the top position.

    GOODLUCK!!

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