2016 TFX Qualifier Workout Six

Workout 16Q.6

Pro Division

For Time:

10 Thrusters
10 Deadlifts
10 Box Jump Overs
200m Row
Men use 2 barbells: 185 lb bar for Thrusters, 315 pound bar for Deadlifts, 30 inch Box
Women use 2 barbells: 125 lb bar for Thrusters, 225 pound bar for Deadlifts, 24 inch Box

Click here for the official scorecard.

Notes

This workout begins in the standing position with the barbell on the floor and the athlete standing tall. Every second counts in this workout. Your score will be the time it takes to complete all 30 reps and 200m Row. There is no time cap for this workout.

This workout ends when the monitor on the rower hits 200m. Time will be recorded in full seconds. Do not round up. If you finish in 4:35.6, your score is 4:35.

If you are unable to complete the workout, please make note in the scorecard the following time:
1) first completed thruster
2) time of the 5th completed thruster
3) time of the 10th completed thruster
4) end of the workout

Example 1:
Athlete finished the workout in 2min 35sec
the score will show 230 (02:35)
this means 230 reps at 2:35

Example 2:
Athlete could only do 1 thruster finish that attempt in 20 secs
the score will show 1 (0:20)
this means 1 rep at 20 seconds

Example 3:
Athlete could only do 4 thrusters finish the first one at 0:25
the score will show 4 (0:25)

Example 4:
Athlete could only do 8 thrusters finish the 5th at 2:25
the score will show 8 (2:25)

Example 5:
Athlete could only do 1 deadlift finish the 10th thruster at 3:10
the score will show 11 (3:10)

Video submission is required for all Pro Division athletes and those athletes battling for cash and prizes. If you win first place but do not submit a video, you will not win the cash. If the first place winner does not submit a video, the cash will not be awarded to the second place finisher. For more details on score submission click here.

Movement Standards:

Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

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.

Box Jump Overs
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.

Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.

Row
The monitor will be set to zero at the beginning of the row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.

Equipment

Rower
Two Barbell
Two sets of Collars
Plates to load to the appropriate weight for your division
Box
Video Submission Standards

Prior to starting, film the measuring of the height of the box. 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 16Q.6 Workout Variations

Pro / Amateur / Team Division
(Masters Men and Women 40–44)

For Time:

10 Thrusters
10 Deadlifts
10 Box Jump Overs
200m Row
Men use 2 barbells: 185 lb bar for Thrusters, 315 pound bar for Deadlifts, 30 inch Box
Women use 2 barbells: 125 lb bar for Thrusters, 225 pound bar for Deadlifts, 24 inch Box

Masters Men and Women 45-49

For Time:

10 Thrusters
10 Deadlifts
10 Box Jump Overs
200m Row
Men use 2 barbells: 135 lb bar for Thrusters, 225 pound bar for Deadlifts, 24 inch Box
Women use 2 barbells: 95 lb bar for Thrusters, 185 pound bar for Deadlifts, 20 inch Box

Intermediate/Scaled Division
(Masters Men and Women 50+)

For Time:

10 Thrusters
10 Deadlifts
10 Box Jump Overs
200m Row
Men use 2 barbells: 135 lb bar for Thrusters, 225 pound bar for Deadlifts, 24 inch Box
Women use 2 barbells: 95 lb bar for Thrusters, 155 pound bar for Deadlifts, 20 inch Box

Nicole Hughes