TFG Week One, Qualifier Three from TFG on Vimeo.
Qualifier Three
For Time:
25 Deadlift
50 Alternating Pistols
75 Wall Ball
50 Double Unders
25 Handstand Push Ups
*16 minute time cap
Men will use a 20 lb. ball to 10 feet and 275 lb. bar.
Women will use a 14 lb. ball to 10 feet and 185 lb. bar.
Click here for the official scorecard
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3-2-1..go,” the athlete will grab the barbell and begin deadlifting. Every second counts in this chipper. Your score will be the time it takes to complete all 225 repetitions. There is a 16 minute time cap for this workout.
Your final score for this workout will be the time it takes you complete the chipper. There is a 16 minute time cap. In the event you are unable to complete the workout under the 16 minute time cap, your score will be a second added on to the 16 minute time cap for every repetition you are unable to complete. For instance, if you only complete 200 repetitions in 16 minutes, your time will be 16:25 because you didn’t complete 25 repetitions of the workout.
Movement Standards
Deadlifts
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.
Pistols
The one-legged squat begins and ends with the athlete standing and the hip and knee fully extended. Athletes must alternate legs after every successful rep and can not alternate until a successful rep is completed. The hip crease must be below the top of the knee at the bottom and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.
Wall Ball
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.
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.
Handstand Push Ups
Each handstand push-up begins and ends with the arms fully locked out and the heels on the wall. The athlete must place their hands inside a 34 inch wide and 24 inch deep box. At the bottom the head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement, but must touch the wall at the top of the movement when the arms are fully extended. Kipping is allowed.
Walking Lunges
The athlete must lunge forward until the back knee touches the floor then return to a fully upright position with legs and hips fully extended. Athletes must alternate their lead leg on every rep.
Equipment
- Barbell
- Collars
- Plates to load to the appropriate weight for your division
- Medicine ball of the apporpriate weight for your division
- Wall mark of target set at the specified height
- Jump Rope
- Mark of 34 inch wide and 24 inch deep box for HSPUs
Video Submission Standards
Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. Also film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Qualifier 3 Workout Variations
Pro/Amateur/Team Division
(Masters Men and Women 35-39, Masters Men and Women 40-44)
For Time:
25 Deadlift
50 Alternating Pistols
75 Wall Ball
50 Double Unders
25 Handstand Push Ups
*16 minute time cap
Men use 20 lb. ball to 10 feet and 275 lb. bar
Women use 14 lb. ball to 10 feet and 185 lb. bar
Masters Men and Women 45-49 Division
For Time:
25 Deadlift
50 Alternating Pistols
75 Wall Ball
50 Double Unders
25 Handstand Push Ups
*16 minute time cap
Men use 20 lb. ball to 10 feet and 225 lb. bar
Women use 14 lb. ball to 9 feet and 155 lb. bar
Masters Men and Women 50+ Division
For Time:
25 Deadlift
50 Walking Lunges
75 Wall Ball
50 Double Unders
25 Handstand Push Ups
*16 minute time cap
Men use 20 lb. ball to 10 feet and 185 lb. bar
Women use 14 lb. ball to 9 feet and 135 lb. bar
Intermediate/Scaled Division
For Time:
25 Deadlift
50 Alternating Pistols
75 Wall Ball
50 Double Unders
25 Handstand Push Ups
*16 minute time cap
Men use 20 lb. ball to 10 feet and 185 lb. bar
Women use 14 lb. ball to 9 feet and 135 lb. bar
Teen Division
For Time:
25 Deadlift
50 Alternating Pistols
75 Wall Ball
50 Double Unders
25 Handstand Push Ups
*16 minute time cap
Boys use 14 lb. ball to 10 feet and 145 lb. bar
Girls use 10 lb. ball to 9 feet and 95 lb. bar
Scaled Light
For Time:
25 Deadlifts 135/95
50 Walking Lunges
75 Wall Balls 14/10 to 10/9’
50 Single Unders
25 Hand Release Push-Ups
*16 min time cap
