aussie throwdown online qualifier 2021

Test 1, Test 2, Test 3 Register HERE TEST 1 - Endurance

DOWNLOAD SCORESHEET No time cap! Bar facing burpees 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 with Shuttle run 5 x 15m up and back after each set 1 shuttle run = 15m up, 15m back 30m x 5 = 150m total each time *Do not repeat the 1 bar facing burpee *Do not complete shuttles after the last set of 10 bar facing burpees Athletes must start with bar facing burpees and end with bar facing burpees. SCORE Overall time Movement Standards: BAR FACING BURPEE Athletes must be facing towards the bar during the entire burpee. At the bottom position, the athlete’s chest and hips must touch the ground. All athletes may step up and down in the burpee At the top of the movement, all athletes must jump with both feet over the barbell. The jump over the barbell must be 2 foot take off and 2 foot landing for all ages and divisions. Bar must be set with regular olympic sized plates SHUTTLE RUN Athletes start with both feet behind the line. Both feet must cross the line at the end of every 15m distance. 15m up and back equals 1 x 30m shuttle run. Athletes must complete the up and back shuttle (30m) 5 times between each set of burpees. Shuttles must be measured into 15m lengths. Athletes are not permitted to run 30m continuous lengths. TEST 2 - Body Weight Endurance DOWNLOAD SCORESHEET RX/MASTERS 10min Ladder (for reps) 0-5min 1, 2, 3 etc.. Strict Pull Ups with 2, 4, 6 etc.. Hand Release Push Ups (+1 Pull Up / +2 Push Up per round) into 5-10min 1, 2, 3 etc.. Kipping Pull Ups with 1, 2, 3 etc.. Kipping Handstand Push Ups (+1 Pull Up / +1 Push Up per round) INTERMEDIATE 10min Ladder (for reps) 0-5min 1, 2, 3 etc.. Rack Chins with feet on 24” box with 2, 4, 6 etc.. Hand Release Push Ups into 5-10min 1, 2, 3 etc.. Kipping Pull Ups with 1, 2, 3.. etc Kipping Handstand Push Ups to ab mat SCALED 10min Ladder (for reps) 0-5min 1, 2, 3 etc.. Ring rows with 2, 4, 6 etc.. Hand Release Push Ups on knees (+1 Pull Up / +2 Push Up per round) into 5-10min 1, 2, 3 etc.. Ring rows with 1, 2, 3 etc.. Regular Push Ups (+1 Pull Up / +1 Push Up per round) SCORE Score is max reps STRICT PULL UP During the strict pull up, the athlete's chin must break the horizontal plane of the bar. The athlete may not use a kip of any kind to generate momentum. Arms must be fully extended at the bottom. HAND RELEASE PUSH UP The Push Up begins at the top of the movement with the athlete in a plank position, with hips aligned with the shoulders and ankles, toes and hands on the ground and arms fully extended. At the bottom of the movement, the athlete must touch the chest to the ground During the descending and ascending phases of movement, the athlete must maintain the plank position and linear hip alignment. The knees may not assist during any phase of the movement. Chest must touch the ground at bottom of movement at which point hands come briefly off the ground. KIPPING PULL UP This is a standard pull up. Kipping or butterfly pull ups are allowed, as long as all the requirements are met. Arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. KIPPING HANDSTAND PUSH-UP Hands must be within a box marked out on the floor that measures 36 inches wide and 24 inches deep. The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall. RACK CHINS Be sure to watch the workout demonstration video Athlete's set up a 24 inch box forward of the bar, positioned a legs length away. At the top of the movement, the athlete's chin must breaks the horizontal plane of the bar. At the top of the movement the athlete's legs must be parallel to the ground. The athlete may not use a kip of any kind to generate momentum. Arms must be fully extended at the bottom. HAND RELEASE PUSH UP The Push Up begins at the top of the movement with the athlete in a plank position, with hips aligned with the shoulders and ankles, toes and hands on the ground and arms fully extended. At the bottom of the movement, the athlete must touch the chest to the ground During the descending and ascending phases of movement, the athlete must maintain the plank position and linear hip alignment. The knees may not assist during any phase of the movement. Chest must touch the ground at bottom of movement at which point hands come briefly off the ground. REGULAR PUSH UP The Push Up begins at the top of the movement with the athlete in a plank position, with hips aligned with the shoulders and ankles, toes and hands on the ground and arms fully extended. At the bottom of the movement, the athlete must touch the chest to the ground During the descending and ascending phases of movement, the athlete must maintain the plank position and linear hip alignment. The knees may not assist during any phase of the movement. HAND RELEASE PUSH UP - KNEES The Push Up begins at the top of the movement with the athlete in a kneeling plank position Athlete must maintain a straight line from the top of the head to the knees Chest must touch the ground at bottom of movement at which point hands come briefly off the ground During the descending and ascending phases of movement, the athlete must maintain the plank position from knees. TEST 3 - Strength GRAB YOUR SCORESHEET 7 min cap Find 1RM of Complex: 5 Hang Cleans 3 Front Squats 1 Jerk SCORE Max weight lifted in heaviest complex HANG CLEAN Bar must start from the hang. Any repetitions starting from the ground must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang power clean. Bar cannot pass below the top of knee for it to be classed as a hang clean. The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar in either a squat or power Each rep finishes with bar racked on shoulders and elbows clearly in front of the bar with the hips and knees fully extended. Cleaning the barbell from the ground in one continuous motion is not permitted. FRONT SQUAT The front squat starts at the top position and finishes at the top position. The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar. The hip crease must be below the top of the knee at the bottom of the squat. JERK (Push or Split) Begin with a barbell in the front rack position. Athletes body dips downwards slightly by flexing the hip, knee and ankle joints with torso as upright as possible. Athlete jumps upward out of the dip position by extending the hips, knees and ankles and ‘aggressively’ presses the barbell upwards. Upon completion of full extension and while the weight is moving upwards, athlete pushes under the bar to receive it in a partial squat or split. The feet move from a under the hips to a shoulder-width position. Elbows should be fully extended upon receiving the bar. Complete the jerk by standing up tall with barbell supported overhead and returning the feet to hip position. Athlete must show complete control of the bar at the top before lowering it. Athletes can use preloaded bars Athletes are not permitted to have assistance loading or unloading bars Athlete can re-attempt a missed lift if the barbell has not been dropped SCORE SUBMISSION April 28th at 10am AEST VIDEO SUBMISSION Athletes who expect to qualify for the Finals are required to record and submit videos into Competition corner

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