MACC Individual Qualifier Workout 19.3

Flow:

At the call of 3,2,1 Go the athlete will start the workout by completing 27 Dumbbell Squat Cleans, then moving on to 27 Toes to Bar. Once the 27s are complete, the athlete will complete a set of 100 Double Unders. Once the Double Unders are complete the athlete will move on to the set of 21s, again followed by a set of 100 Double Unders. The athlete will again do this format for the set of 15s, and then finally will finish the workout with a set a 9 Dumbbell Squat Cleans and then 9 Toes to Bar. There is NOT a set of Double Unders to finish the workout, it is only BETWEEN sets.

Score is Time.

The Tiebreaker for this workout is the time when the athlete finishes the first set of Double Unders.

The Time Cap is 30 minutes for this workout. 

If an athlete fails to finish the entire workout within the 30-minute time cap, the score is 30:00, plus a one-second penalty for each rep not completed.

Movement Standards:

Dumbbell Squat Clean: For the clean, the dumbbells begin on the ground, either outside or inside the athlete’s feet. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions. The dumbbells must come up to the shoulders in one motion, and the athlete must break parallel into full squat depth before standing up to hips and knees fully extended, and the rear head of the dumbbell is clearly over or slightly behind the center of the athlete’s body.

Toes to Bar: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.

Double Unders: This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Video Submission:

Remember that videos are NOT required when submitting a score; an Affiliate Owner can verify your scores. Elite Division athletes, however, should be videoing ALL workouts because at the conclusion of the qualifier, 1-2 random workout videos will be asked of the athletes. These videos are required to verify your score in the Elite Division for both Team and Individuals.

Prior to starting, film the dumbbells clearly showing the weights of each. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.