Workout 16Q.5
Pro Division
30–20–10 reps for time of:
- Wall Balls
- Power Snatch
- Pull Ups
*12 minute time cap
Men use 20 lb. ball to 10 feet and 95 lb. bar
Women use 14 lb. ball to 9 feet and 65 lb. bar
Click here for the official scorecard.
NOTES
This workout begins standing next to your medicine ball. At the call of “3–2–1 … go,” the athlete will grab the medicine ball and begin wall ball shots. Once you have completed 30 wall balls the athlete will move to the barbell for 30 power snatches and then move to the pull up bar for 30 pull ups. Then back to the medicine ball for the round of 20, and so forth.
There is a 12 minute time cap for this workout.
If you finish under the time cap, your score will be the time it takes to complete all 180 repetitions. If you hit the time ca, the number of repetition you don’t complete out of 180 repetitions is 1 second added on to 12 minutes per rep.
Example 1:
Athlete completes 150 reps in 12 mins, not finishing under the time cap. So 30 reps were not completed:
Score to enter= 2:30
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:
Wall Balls
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.
Power Snatch
In the power snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This must be caught above parallel of the hips. A squat snatch will not be permitted.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, bar directly over the heels, and the feet within the hips. A press from overhead will be allowed as long as the bar does not come in contact with the athlete’s head or shoulders.
If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
Pull Ups
This is a standard 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 break the horizontal plane of the bar.
EQUIPMENT
- Pull Up bar
- Barbells
- Collars
- Plates to load to the appropriate weight for your division
- Medicine ball of the appropriate weight for your division
- Wall mark of target set at the specified height
VIDEO SUBMISSION STANDARDS
Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. 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.5 WORKOUT VARIATIONS
Pro / Amateur / Team Division
(Masters Men and Women 40–44, Masters Men and Women 45–49)
30–20–10 reps for time of:
- Wall Balls
- Power Snatch
- Pull Ups
*12 minute time cap
Men use 20 lb. ball to 10 feet and 95 lb. bar
Women use 14 lb. ball to 9 feet and 65 lb. bar
Intermediate/Scaled Division
(Masters Men and Women 50+)
30–20–10 reps for time of:
- Wall Balls
- Power Snatch
- Pull Ups
*12 minute time cap
Men use 20 lb. ball to 10 feet and 65 lb. bar
Women use 14 lb. ball to 9 feet and 35 lb. bar
