NZ Champs Online Qualifier 2025

5 ROUNDS FOR TIME

15 Power Cleans (50/35kg)
12 Box Jump Overs (24”/20”)
9 Bar Muscle Ups

TIME CAP: 15 MINUTES

FLOW
This workout is for time with a 15 minute time cap. Athletes will complete five rounds starting each round with 15 power cleans, then perform 12 box jump overs, followed by 9 bar muscle-ups or a scaled variation. Athletes must perform these movements in the designated sequence. The athletes score will be the time taken to complete their final bar muscle up variation of the 5th round, or how many repetitions they completed in 15 minutes.

DIVISION STANDARDS

Elite
15 Power Cleans (50/35kg)
12 Box Jump Overs (24”/20”)
9 Bar Muscle Ups

Masters 35-39
15 Power Cleans (50/35kg)
12 Box Jump Overs (24”/20”)
6/4 Bar Muscle Ups

Intermediate/Masters 40-44
15 Power Cleans (40/30kg)
12 Box Jump Overs (24”/20”)
6/4 Bar Muscle Ups

Masters 45+
15 Power Cleans (40/30kg)
12 Box Jump Overs (24”/20”)
4/2 Bar Muscle Ups

Teens 16-17
15 Power Cleans (40/30kg)
12 Box Jump Overs (24”/20”)
6/4 Burpee Pull Ups

Scaled/Teens 14-15
15 Power Cleans (30/25kg)
12 Box Jump Overs (20”)
6/4 Burpee Pull Ups

MOVEMENT STANDARDS

POWER CLEANS
The barbell begins on the floor at the start of each rep and is transitioned to the athletes shoulders in the “front rack” position. The rep is considered complete when the barbell is under control upon the athletes shoulders with their knees, hips and shoulders all in alignment.

BOX JUMP OVERS
Athletes begin with two feet on the ground before jumping on and over the box. Athletes must land with two feet on top of the box before either jumping or stepping down.

BAR MUSCLE-UPS
Athletes must begin the first rep by passing through full extension beneath the rig before transitioning above it. No portion of the foot may rise above the height of the bar during the kip. The rep is considered completed when the athlete demonstrates full arm extension under control on top of the rig.

BURPEE PULL-UPS
The pull-up bar must be set above the athlete’s maximum reach when standing with arms fully extended overhead. This means the athlete’s fingertips should not touch the bar in that position. The pull-up bar height should be 6in (15 cm) above the athlete’s fingertips. Athletes begin with their chest and hips in contact with the ground before transitioning to their feet. Athletes will then jump to the bar and perform a pull up. This rep is considered complete once the athletes chin passes above the height of the pull up bar. There is no requirement to demonstrate full arm extension/body alignment during the pull up phase of the movement.

FOR TIME

10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (30/22.5kg)
1-2-3-4-5-6-7-8-9-10
Wall Walks

TIME CAP: 16 MINUTES

FLOW
This workout is for time with a 16 minute time cap. Athletes will complete a descending rep scheme of dual dumbbell front squats and an ascending rep scheme of wall walks. Athletes will alternate between the two movements until all 10 rounds have been completed. For example in round 1 athletes will complete 10 dual dumbbell front squats and 1 wall walk, in round 2 they’ll complete 9 dual dumbbell front squats and 2 wall walks, this flow will continue until the athlete has completed the final round of 1 dual dumbbell front squat and 10 wall walks.

DIVISION STANDARDS

Elite/Masters 35-39
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (30/22.5kg)
1-2-3-4-5-6-7-8-9-10
Wall Walks

Intermediate/Masters 40-44/Teens 16-17
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (22.5/15kg)
1-2-3-4-5-6-7-8-9-10
Wall Walks

Masters 45+/Teens 14-15
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (15/10kg)
1-2-3-4-5-6-7-8-9-10
Wall Walks

Scaled
10-9-8-7-6-5-4-3-2-1
Dual Dumbbell Front Squats (15/10kg)
1-2-3-4-5-6-7-8-9-10
Scaled Wall Walks

MOVEMENT STANDARDS

DUAL DUMBBELL FRONT SQUATS
This movement begins with both dumbbells on the ground. Athletes must place the dumbbells on their shoulders without assistance. The athlete must keep one hand on any part of each of the dumbbells at all times. Athletes will then squat until their hip crease passes below the top of their knees before returning to a standing position with their shoulders, hips and knees all in alignment.

WALL WALKS
Start/finish line measurements:
Male line - 152cm from the wall. Female line - 140cm from the wall.
Tape line width must be 5cm wide

Athletes start with their chest, thighs and feet touching the ground with any part of both hands touching their respective start/finish line. The athletes must place their feet on the wall and remove their body from the ground before their hand leaves the start line. Athletes must then walk their feet up the wall and hands towards the wall until any part of both hands simultaneously touch the second line marked 25cm from the wall. Athletes then must walk both hands back out until any part of both hands touch the start/finish line prior to their feet/body returning to the ground.

SCALED WALL WALKS
Start/finish line measurements:
Male line - 152cm from the wall. Female line - 140cm from the wall.
Tape line width must be 5cm wide

Every rep begins and ends with the athlete lying down, chest, feet and thighs touching the ground. At the start and finish of each rep both hands must be in front of the tape line. No part of the hand may be touching the line. Both hands must remain in front of the tape until both feet are on the wall. Athletes will walk up the wall until both hands are on the other side of the tape line. Fingers may not be touching the line. On decent, the feet must remain on the wall until both hands are in front of the tape line. Not touching the line. Rep counts when the athlete returns to the starting position.

FOR MAX LOAD

Every :30 seconds 
1 x Front Squat 

Male starting weight: 80kg 
Female starting weight: 55kg

Each new round:
➤ Male +5kg (2.5kg each side)
➤ Female +2.5kg (1.25kg each side)

TIME CAP: UNLIMITED

Score = heaviest successful lift.
Tiebreak = time the lift was completed within the 30 second window.

FLOW
This is event is for max load. On 3,2,1…Go! Athletes will perform one front squat. Every 30 seconds athletes will continue to perform one front squat, increasing in weight each round. Males +5kg, Females +2.5kg.

Athletes may receive assistance with loading and re-racking the bar, however, no assistance is allowed for un-racking of the bar. The bar must be re-racked before any weight is added.

For the repetition to count, athletes must un-rack the bar pass through a full range squat and return to a standing position with shoulders, hips and knees in alignment.

Only one attempt is allowed per 30 seconds window.
Once the athlete fails a lift, their event is complete and the score will be the weight from their last successful lift.

There is no requirement to re-rack the bar within the time frame for the repetition to count.

DIVISION STANDARDS

Elite
Male starting weight: 80kg 
Female starting weight: 55kg 

Intermediate/Masters 35-39
Male starting weight: 70kg 
Female starting weight: 45kg 

Scaled/Masters 40-44
Male starting weight: 60kg
Female starting weight: 40kg

Masters 45+/Teens 16-17
Male starting weight: 50kg 
Female starting weight: 35kg 

Teens 14-15
Male starting weight: 40kg 
Female starting weight: 25kg 

MOVEMENT STANDARDS

FRONT SQUAT
Athletes must support the barbell in the front rack position (across the shoulders, in front of the neck). Athletes then pass through a full range squat with their hip crease passing below the top of their knees before returning to a standing position with their knees, hips and shoulder all in alignment.

AMRAP

15/12 Calorie Row 
50 Double Unders 
12 Wall Balls 9/6kg

TIME CAP: 18 MINUTES

FLOW
This workout is for total repetitions. Athletes begin seated on their rowing machine with their hands behind their back and legs fully extended. On 3,2,1…Go! Athletes will begin rowing towards their calorie target, once complete athletes transition to their skipping ropes to completed their work requirement, before then transitioning to their wall balls and completing their work requirement. Athletes will begin this sequence again continuing to accumulate as many rounds and repetitions as possible in 18:00 minutes.

DIVISION STANDARDS

Elite/Masters 35-39/Masters 40-44
15/12 Calorie Row 
50 Double Unders
12 Wall Balls 9kg/6kg

Intermediate/Masters 45+/Teens 16-17
13/10 Calorie Row 
35 Double Unders
12 Wall Balls 9kg/6kg

Scaled/Teens 14-15
12/9 Calorie Row
50 Single Unders
12 Wall Balls 6kg/3kg

MOVEMENT STANDARDS

ROWING
Concept2 rower must be used

DOUBLE UNDER
The skipping rope must pass beneath the athletes feet two times per jump.

SINGLE UNDER
The skipping rope must pass beneath the athletes feet once per jump. 

WALL BALLS
Athletes must hold their wall ball and pass through a full depth squat (Hip crease below the top on the knees) before standing and throwing the ball to their designated targets. Males must have the centre of their wall ball contact the target at 10ft, Females must have the centre of their ball contact the target at 9ft.