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“ML Invitational 21.3”

"You Beast," 2021 Masters League South Australia Invitational WOD #3

206 4
  • With a Running Clock in 12 minutes
  • From 0:00-6:00, establish 5 rep max of the complex:
  • 1 Clean
  • 5 Front Squats
  • From 6:00-12:00, AMRAP of:
  • 7 Handstand Push-Ups
  • 14 Sit-Ups
  • 70 Double-Unders

This workout consists of 2 parts. From 0:00-6:00, athlete must establish the heaviest load (“For Load“) of 5 rep max 1 Clean and 5 Front Squats. Then from 6:00-12:00, complete as many repetitions as possible (“AMRAP“) of 14 Push-Ups, 14 Sit-Ups, and 70 Double-Unders.

There will be two scores for this event. Score A is the heaviest load successfully lifted for the 5 rep max of the Barbell complex. Score B is the total number of repetitions completed within the 6-minute window.

Scaling Options

Warrior
With a Running Clock in 12 minutes
From 0:00-6:00, establish 5 rep max of the complex:
1 Clean
5 Front Squats

From 6:00-12:00, AMRAP of:
14 Deficit Push-Ups (10 kg Plate)
14 Sit-Ups
70 Double-Unders

Soldier
With a Running Clock in 12 minutes
From 0:00-6:00, establish 5 rep max of the complex:
1 Clean
5 Front Squats

From 6:00-12:00, AMRAP of:
14 Knee Push-Ups
14 Sit-Ups
140 Single-Unders


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Background: “You Beast” (a.k.a.: “ML South Australia Invitational 21.3”) was the last of 3 WODs for the 2021 Masters League South Australia Invitational competition. 

The Masters League is the premier Functional Fitness competition in Australia that has been carefully crafted with athletes in mind to give everyone an opportunity to shine. There are three divisions: Soldier (Beginner), Warrior (Intermediate), and Hero (Rx). Each division will have the following age group: 35-39, 40-44, 45-49, 50-54, 55-59, 60-69, 70+.

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