MASTER OF THE MASTERS 2023 TOUR SCALED CHAMPIONSHIP

WORKOUTS WILL BE RELEASED ABOUT A WEEK OR SO BEFORE THE EVENT. 

MOVEMENTS:

KB Snatch : KB starts on the ground. The KB is brought directly overhead in one motion. The reps must be alternating. The arm is fully locked out overhead. The KB must touch the ground before every rep. Switching hands can be done at the top, middle of bottom of the rep after the prior rep is completed.

Rowing: Athlete starts seated on the rower. The handle may not be picked up until “Go” or the start of the clock. The athlete must remain seated until the monitor reaches the required number of calories. The monitor must be re-set to 0 for each round. Judge may re-set rower for athlete.

Thrusters: Barbell starts on the ground for the 1st rep. A squat clean thruster is allowed for the 1st rep. Barbel is brought directly overhead in one fluid motion. Clean and jerk is not allowed. Hip crease must be clearly below parallel. Barbell must be locked out directly over the ears or behind. Hips and knees clearly locked out. Thrusting the barbell in the frontal plane is a no-rep.

Single Unders: Rope passes under the feet 1 time with each rotation.

Heavy Deadlifts: Rep starts with barbell on the ground. The athlete stands up with the barbell with the shoulders clearly behind the bar. Hips and knees must be locked out at the top of the rep. Single reps are allowed. 

Burpee Box Step overs: A perpendicular tape line must be place on each side of the box. On the burpee, the athlete’s chest must clearly touch the center of the tape line with the legs on both sides of the tape. Walk out of jump out burpees are allowed. The athlete must stand tall at the top of the burpee. Box step-overs after each burpee. The athlete does not have to stand tall on the box after stepping up. Both feet must touch the top of the box.

Rope up/downs: The athlete starts by standing tall holding the rope. The athlete lowers themself down, keeping the legs straight at all times. The athlete is laying flat on their back at the bottom of the rep. The athlete then pulls themself back to the standing position, keeping the legs straight. This is one full rep. The bending of the knees at any time going down or up will be considered a no-rep.

Shuttle run: Two tape lines are marked 25’ in between. The athlete starts behind the 1st tape line and runs/walks down to the 2nd tape line. Both feet must clearly pass the 2nd tape line along with 1 hand touching the ground. Down and back constitutes 1 rep. The hand does not need to touch on the last rep.

DB Squats: Both dumbbells must touch the shoulder. Both hands must be clearly around the handle of the dumbbell. The bottom of the rep has the athlete clearly below parallel, hip crease lower than knee crease. The athlete must stand fully at the top of the rep with hips and knees locked out. 

Pull ups: These are standard pull ups, not jumping or with a band, Strict or kipping pull ups are allowed. The arms must start fully locked out at the bottom of the rep with the chin clearly breaking the bar at the top of the rep.