Qualifier 3 - The Throttle Control

Score is for time! (13min time Cap)

ELITE/ RX

(a) 15-12-9

Thrusters @ 52.5/35kg

Chest to Bar Pull Ups

- into -

2 MIN REST

- into -

(b) 9-12-15

Deadlift @ 115/82.5kg

Strict Handstand Press Up

(13min time cap)

INTERMEDIATE

15-12-9

Thrusters @ 42.5/30kg

Pull Ups

- into -

2 MIN REST

- into -

9-12-15

Deadlift @ 102.5/70kg

Strict Handstand Press Up (to ABMAT)

SCALED

15-12-9

Thrusters @ 30/20kg

Jumping Pull Ups

- into -

2 MIN REST

- into -

9-12-15

Deadlift @ 80/55kg

Double DB Push press (15/12.5kg x 2)

MASTERS 35+

15-12-9

Thrusters @ 42.5/30kg

Pull Ups

- into -

2 MIN REST

- into -

9-12-15

Deadlift @ 102.5/70kg

Strict Handstand Press Up

MASTERS 40+

15-12-9

Thrusters @ 42.5/30kg

Pull Ups

- into -

2 MIN REST

- into -

9-12-15

Deadlift @ 102.5/70kg

Strict Handstand Press Up (to ABMAT)

QUICK START

Athletes will be required to video weights & measurements of HSPU mats.

- The athlete starts standing tall with their back to the barbell.

- At “go,” the athlete turns to face the bar and begins a couplet of thrusters and chest-to-bar pull-ups, completing the prescribed repetitions of each movement.

- Once all repetitions are completed, there is a mandatory 2-minute rest period.

- After the 2-minute rest, the athlete begins the second part of the workout: a couplet of deadlifts and strict handstand push-ups, completing the prescribed repetitions.

- The athlete is not allowed any assistance changing barbell weights but may use two separate barbells if preferred.

- Refer to your division standards for specific loadings and gymnastics variations.

Your score is the total time taken to complete the workout.

TIEBREAK IS THE TIME TAKEN TO FINISH PART A.

THRUSTER

- The barbell begins on the ground.

- The athlete must perform a full front squat, with the hip crease clearly below the top of the knee.

- The movement must be one continuous motion. A front squat followed by a push jerk (re-bending of the knees to get under the bar) is not allowed.

- The rep is completed only when the knees, hips, and arms are fully extended, with the barbell locked out directly over or slightly behind the middle of the body.

- If dropped from overhead, the barbell must settle on the ground before the next rep; it cannot be caught on the bounce.

- Collars must be placed outside the plates.

CHEST TO BAR PULL UPS

- The athlete starts in the full hang position, arms fully extended, feet not touching the ground.

- The rep is credited when the chest visibly touches the bar at or below the collarbone.

- Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed.

CHIN OVER BAR PULL UPS

- The athlete starts in the full hang position, arms fully extended, feet not touching the ground.

- The rep is credited when the chin visibly breaks the horizontal plane of the bar.

- Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed.

JUMPING PULL UPS

- The bar height must be set to at least 6 inches above an athlete’s standing head height.

- The athlete starts with the arms fully extended.

- The rep is credited when the chin visibly breaks the horizontal plane of the bar.

- Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed.

DEADLIFT

- Every rep starts with the barbell on the ground.

- Hands must be outside of knees, Sumo deadlifts are not allowed.

- Arms must be straight throughout, no bouncing

- The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

- Collars must be placed outside the plates.

STRICT HANDSTAND PRESS UP

- Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line.

- If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must

be level with the top of the plates).

- Each rep starts and finishes in the lockout position with:

- Both hands touching the tape line.

- Only the heels are against the wall.

- Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending.

- At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line.

- Each rep is credited when the athlete returns to the lockout position with - only the heels on the wall, arms, hips and legs fully extended, shoulders in line with the body.

STRICT HANDSTAND PRESS UP TO ABMAT

-Set up a 2- 2.5 -inch riser, as shown - THIS NEEDS TO BE VIDEOD AND MEASURED.

The start and end positions are the same as described for the handstand push-up.

- The athlete must touch their head to the riser before returning to the finish position.

DOUBLE DUMBBELL PUSH PRESS

- The rep starts with the athlete standing tall, knees and hips extended and one head of the dumbbells touching each shoulder.

- The rep is credited when the dumbbells are overhead with the knees, hips, and arms are fully extended and the dumbbells locked out directly over or slightly behind the middle of the body.