The 2020 Masters World Cup Final consists of 4 tests which must be performed in order with the specified amount of rest between each test.
Please make sure to read through the entire standards document below before performing the tests.
At the start of your designated competition block there will be roughly a 10 minute introductory period to allow athletes time to login on to the streaming platform and for last minute instructions.
TEST 1
From 0:00 to 21:00
Video: https://youtu.be/zRMECU_p7vY
7 rounds on a 2:30 minute clock:
- 4 x 15 meter (49 feet) shuttle run (60 meters/196 feet total)
- 10 burpees to 7 centimeter (3 inch) plate
- 4 x 15 meter (49 feet) shuttle run (60 meters/196 feet total)
- Max meters on Concept2 rower in remaining time
Rest 30 seconds between rounds
Score: Total number of Meters on the rower from all 7 rounds
Note: If athlete doesn’t have 15 meter of free space, he or she can choose to do 8 x 7.5m shuttle run instead of 4 x 15m.
Rest exactly 14 minutes until clock reaches 35 minutes.
TEST 2
From 35:00 to 50:00
Video: https://youtu.be/P9IAJt9Gkwk
On a 15 minute clock:
- Find a 3 rep max shoulder to overhead (anyhow)
- Find a 3 rep max overhand grip deadlift
Score: Sum of heaviest successful 3RM shoulder to overhead and heaviest successful 3RM deadlift
Rest exactly 10 minutes until clock reaches 1:00:00
TEST 3
From 60:00 to 62:30
Video: https://youtu.be/O5GwYNRRqYs
For Time:
- 30 thrusters
- 300/250 meter row
Time Cap: 2:30 min
Weights:
- 30-44 years: 40/30 kg (90/65 pounds)
- 45-54 years: 35/25 kg (80/55 pounds)
- 55+ years: 30/20 kg (65/45 pounds)
Score: Total time
Rest until clock reaches an hour and 10 minutes (1:10:00 or 70 minutes)
TEST 4
From 70:00 to 80:00
Video: https://youtu.be/_y3TmmAcINo
10 min AMRAP:
- 10 Pull ups
- 10 Handstand push ups
- 10 Kettlebell deadlifts
- 30 double unders
- 20 Pull ups
- 20 Handstand push ups
- 20 Kettlebell deadlifts
- 60 double unders
- 30 Pull ups
- 30 Handstand push ups
- 30 Kettlebell deadlifts
- 90 double unders
- 40 Pull ups
- 40 Handstand push ups
- 40 Kettlebell deadlifts
- 120 double unders
- 50 pull ups
- 50 Handstand push ups
- 50 Kettlebell deadlifts
- 150 double unders
Time Cap: 10 min
30-44 years:
- Handstand pushup: head to ground; Hands must remain in a box that is 61 x 91 centimeters (24 x 36 inches)
- Kettlebells 32/24 kg (70/53 lbs) each hand
45+ years
Handstand pushup: head to 7 centimeter (3 inch) riser; Hands must remain in a box that is 61 x 91 centimeters (24 x 36 inches)
Kettlebells 24/16 kg (53/35 lbs) per hand
Score: Total number of reps
