Category Archives: Format

2017 Masters Qualifier Workout #2 (scaled)

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Beginning on a 4-minute clock, complete as many reps as possible of:

  • 25 toes-to-bars
    50 double-unders
    15 squat cleans @ 95 lb

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    13 squat cleans @ 115 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    11 squat cleans @ 135 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    9 squat cleans @ 145 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    7 squat cleans @ 150 lb

Stop at 20 minutes

Results:  Even with my wimpy weights ended up doing only one round plus 25 T2B, 50 DUs and 4 Squat Cleans @ 115lb (8 minutes).

Overhead Squats and Snatches then 2017 Masters Qualifier Workout #1 (scaled)

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For form do 3 rounds of

  • 5 x Overhead Squats with empty bar

Then take 15 minutes and work on snatch form by doing hanging snatches.  Keep weight light, empty bar or maybe 30kg.

  • 5 x Hanging Snatch (above the knee)

Then for time do (time cap of 20 minutes)

  • 100 x Dumbbell Snatch @ 21kg
  • 40 calorie Row
  • 30 x Burpees
  • 20 x Strict Pullups

Results:  Reduced the total reps for the last three rounds since the calorie counter on my rower counts differently than on the ConceptII (and 80 calories is boring as hell).  Used the full 20 minutes, stopping at 15 pullups.

Front Squats then Handstand Pushups, V-Ups, Kettlebell Swings and Dips

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Part A – Not for time do 5 sets of

  • 3 x Front Squats
  • Rest 60 seconds

Part B – Increase weight per set.

Then for time do 21-15-9 of

  • Handstand Pushups
  • V-Ups

Part C – Then for time do

  • 150 Kettlebell Swings
  • Every time you break do 5 Dips

Results:  For part A did 95/115/135/150/165lb. For part B finished in 6:54.  For PartC finished in 7:43 with 6 breaks.