Week One, Qualifier Two and Three.

production by Double Z, demo by Tennil Reed

Qualifier Two and Three

Qualifier Two
20 MINute AMRAP

150 Calorie Row
Then…
5 Rounds
5/4/3/2/1 Ground to Overhead
10 Chest to Bar Pull Ups
20 Alternating Pistols

Men will use 135#x5 / 155#x4 / 175#x3 / 195#x2 / 215#x1
Women will use 95#x5 / 105#x4 / 115#x3 / 125#x2 / 135#x1

Rest 2 minutes after AMRAP then...

Qualifier Three
3 minutes to Establish Max Ground to Overhead

This workout begins with the athlete sitting on their rower. At the call of 3-2-1 Go, each athlete will grab their rower handles and row for 150 calories. Once complete, the athlete will move to their barbell to complete 5 Ground to Overhead, then move to their pull up bar to complete 10 Chest to Bar Pull Ups, and then complete 20 Alternating Pistols. Once all 20 Alternating Pistols are complete, the athlete will move back to their barbell, load the next weight on their bar and complete 4 Ground to Overhead, then move to their pull up bar to complete 10 Chest to Bar Pull Ups, and then complete 20 Alternating Pistols. The athletes will continue in this fashion for the next 3 rounds, by decreasing their Ground to Overhead repetitions by 1 each round and increasing their weight. ATHLETES MUST CHANGE THEIR OWN PLATES AND CANNOT USE SEPARATE BARBELLS. They may change the weight on the barbell whenever they want, either before or after their repetitions. If the athlete completes all 5 Rounds, the athlete will move back to their rower to complete 150 calories. 
The athlete’s score for Qualifier 2 will be total number of repetitions completed within the 20 minute time cap.
Once the 20 minutes is complete, the athlete will rest for 2 minutes exactly and then have 3 minutes to establish their max Ground to Overhead. Plates smaller than ½ lb. may not be used. There is no limit to the number of attempts within the 3 minute window.

The athlete’s score for Qualifier 3 will be the heaviest single lift performed in the 3 minutes.

Qualifier two and three MAY NOT BE PERFORMED INDEPENDENTLY. YOUR BEST OVERALL PERFORMANCE ON BOTH IS WHAT SCORE YOU MUST RECORD.

ALL WORKOUTS MUST BE RECORDED.

We will contact all qualifying athletes to submit one workout post-qualifier. This is to ensure quality control. We suggest using an app like WeTime to record your qualifier workouts.


Movement Standards


Row
The monitor will be set to zero at the beginning of the row. The athlete or judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 150 calories.

Ground to Overhead
Any way you take the bar from the ground to fully locked out overhead is allowed. You can use any variation of a clean & jerk or a snatch. The barbell begins on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Chest to Bar Pull Ups
This is a standard chest to bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

Alternating 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.

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.

Chin Over Bar Pull Ups
This is a standard chin over bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly break the horizontal plane of the bar.

Additional Notes:
The athlete must load their own barbell and may not receive assistance.

Equipment:

  • Barbell
  • Collars
  • Plates to load to the appropriate weight for your division
  • Rower
  • Pull Up Bar
  • Plates to load for your max ground to overhead (no smaller than ½ lb.)

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.


Video Submission Standards


Prior to starting, 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. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. 


Qualifier 2 Workout Variations


Pro/Amateur/Team Division
(Masters 35-39, Masters 40-44)

Qualifier Two:
20 MINUTE AMRAP

150 Calorie Row
Then…
5 Rounds
5/4/3/2/1 Ground to Overhead
10 Chest to Ball Pull Ups
20 Alternating Pistols

Men will use 135#x5 / 155#x4 / 175#x3 / 195#x2 / 215#x1
Women will use 95#x5 / 105#x4 / 115#x3 / 125#x2 / 135#x1

Masters 45-49 Division
Qualifier 2:
20 MINUTE AMRAP

150 Calorie Row
Then…
5 Rounds
5/4/3/2/1 Ground to Overhead
10 Chin Over Bar Pull Ups
10 Alternating Pistols

Men will use 115#x5 / 135#x4 / 155#x3 / 175#x2 / 195#x1
Women will use 85#x5 / 95#x4 / 105#x3 / 115#x2 / 125#x1

Masters 50+ Division
Qualifier 2:
20 MINUTE AMRAP

150 Calorie Row
Then…
5 Rounds
5/4/3/2/1 Ground to Overhead
10 Chin Over Bar Pull Ups
20 Walking Lunges

Men will use 105#x5 / 125#x4 / 145#x3 / 165#x2 / 185#x1
Women will use 75#x5 / 85#x4 / 95#x3 / 105#x2 / 115#x1

Intermediate/Scaled Division
(Teens 14-15, Teens 16-17)

Qualifier 2:
20 MINUTE AMRAP

150 Calorie Row
Then…
5 Rounds
5/4/3/2/1 Ground to Overhead
10 Chin Over Bar Pull Ups
10 Alternating Pistols

Men will use 105#x5 / 125#x4 / 145#x3 / 165#x2 / 185#x1
Women will use 75#x5 / 85#x4 / 95#x3 / 105#x2 / 115#x1

Community Division
Qualifier 2:
20 MINUTE AMRAP

150 Calorie Row
Then…
5 Rounds
5/4/3/2/1 Ground to Overhead
10 Chin Over Bar Pull Ups
20 Walking Lunges

Men will use 95#x5 / 115#x4 / 135#x3 / 155#x2 / 175#x1
Women will use 65#x5 / 75#x4 / 85#x3 / 95#x2 / 105#x1
 


Need a visual demo of this workout? Watch athlete Lisa Bender Thiel complete this workout. NOTE: This is just a demo of an athlete moving through the qualifier workout. Athletes must follow the video submission rules and workout standards listed above.