EQUIPMENT NEEDED TO QUALIFY:

Run:

Option 1

1. 1 mile / 1.6km outside run route, tracked with a GPS Device, for example, Garmin, Apple Watch, Strava type phone app etc

Option 2

1. Self propelled treadmill of any kind - clearly showing the completion of 1 mile / 1.6km
2. Athlete must stay on the self propelled treadmill until 1 mile / 1.6km has been completed

Option 3

1. 400m flat course to measure. The run will be 200 meters out and 200 meters back
2. Any type of brightly colored cone, or a similar object to mark the start and turn around
3. 4 Barbell collars - to collect from 200m cone
4. A measuring wheel, or a GPS handheld device to measure the run course distance. For example, Garmin, Apple Watch, Strava type phone app etc

Deadlift:

1. Visible Timer - this can be a gym timer in the frame, a phone with the timer feature up in frame, or a stopwatch in frame
2. Digital weight scale to confirm the weights to be used for the front squat (Analog scales are NOT permitted)
3. Dumbbell or kettlebell to verify the scale
4. A standard 15kg/25mm (35 LB) for women and 20kg/28.5mm (45 LB) barbell for men
5. Weight plates with the weight clearly marked
   *Max of 18" diameter
6. Barbell collars
7. Shoes in any style must be worn
8. Recommended: 10' x 10' clear unobstructed area in which to conduct the challenge with no other equipment in the space
9. Rogue brand gear is not required

Permitted Equipment:

• Gym Chalk (magnesium carbonate)
• Lifting belts including nylon, powerlifting, Olympic or similar
• Mouthguards
• Nose Strips
• Shoes of any kind MUST be worn
• Thumb tape

Not Permitted Equipment:

• Liquid Chalk
• Tacky of any kind
• Lifting straps, support straps or any other kind of straps
• Braces of any kind
• Gloves or any type of hand or forearm coverings
• Grip shirts
• Tape of any kind anywhere on the clothing, body or bag
• Sticky adhesives or grip adhesives of any kind anywhere on the clothing, body or bag including spray or other
• Supersuits, support briefs, or other supportive gear
• Knee Sleeves or wraps/elbow sleeves or wraps
• Long sleeve shirts of any kind

Any athlete who alters the equipment or movements described in this document or shown in the video standards to gain an unfair advantage may be disqualified from the competition.

FLOW

Athlete begins standing next to the run course or the self powered treadmill

1. On 3-2-1-Go the timer begins and the athlete may start running.
   * Ensure to start GPS tracker if running a 1 mile loop
   * Gym timer must be counting up
2. Once the athlete completes the 1 mile / 1.6km run, the athlete must call out the time, and show the GPS / self powered treadmill monitor. 
   * At this time, the 2 minute rest period starts as the gym timer continues to count up
3. The athlete will then move to the deadlift bar and prepare for their first lift, the barbell must be off the ground before 2 minute rest period ends.
   * The athlete should remain in clear view of the camera for the entire duration of the 2 minute rest period
   * The athlete may not perform any warm up deadlift reps during this rest period
   * Failure to have the bar off the ground by the 2 minute mark may make the score subject to a penalty
4. The challenge is over when the kettlebells are dropped, or no longer in the approved hold position.

Example:

1. Athlete completes the 1 mile run and shouts out 5:49 min for their run time
2. 2 minute rest time starts from 5:49
3. Therefore the deadlifts must be started before 7:49 min

The athlete will then complete one set of as many unbroken repetitions as possible while following the approved movement standards outlined below.

Only one attempt is allowed per submission video

MOVEMENTS

1 Mile Run

1. Option 1 - 1 mile outside run course tracked by GPS/Smartwatch
   * Athlete completes 1 mile / 1.6km run course
   * Timer in video shot at all times - to confirm start and finish of the rest period
   * Athlete confirms distance ran to video on completion
2. Option 2 - 1 mile run on self propelled treadmill
   * Athlete sets treadmill monitor before start of run
   * Athlete stays on treadmill until 1 mile / 1.6km run has been completed
   * Athlete and timer in video shot at all times - to confirm start and finish of the rest period
   * Athlete confirms distance ran to video by showing treadmill monitor on completion
3. Option 3 - 4 X 400m (200 out and 200 back) course
   * The athlete will start behind the starting cone or similar object
   * When the athlete is ready, they will run a pre-measured course that is 200 meters out and 200 meters back. 4 "out and back" laps will need to be completed for the 1 mile run.
   * The athlete must run around the cone, or a similar object at both ends of the 200m course
   * The athlete must pick up and bring back 1 collar from the turnaround point on each lap, the collar will simply be thrown to the ground when turning around at starting point
   * The collars can be placed on the ground or on an elevated object as long as they are easily accessible for the runner

Deadlift

Barbell begins on the floor. 

1. This is a traditional deadlift with the hands outside of the knees (Sumo Deadlift is not permitted).
2. Any style of grip is allowed.
3. The bar is lifted to the finishing position where the hips and knees are fully extended with the head and shoulders behind the bar.
4. Once the athlete reaches the required finishing position they may continue completing as many reps as possible.
5. The arms must remain straight throughout each repetition of the lift, with no bouncing of the barbell is allowed. Any repetitions where the arms bend before the the bar touches the ground, will be deemed as trying to benefit from bouncing the barbell and will be subject to penalties.
6. Grips of any kind are NOT allowed
7. The athlete must be at 45 degrees facing the camera to allow the full movement standards to be clearly visible on the video
8. The athlete may rest in the top position of the deadlift but may not rest the weight of the bar on any part of the body/legs to re-grip the bar or release tension from the grip.
9. If it is deemed the athlete is resting at the floor, or resting the weight of the bar on the legs then the unbroken set is complete.
10. Deadlifting in the 2min rest period is not allowed.

Course Verification & Devices

 * Competitive Division Only

• Competitive athletes are required to confirm on the video and / or submit a verification photo of their 1 mile run course data during their score submission.
•  Verification can be shown on the video or a screenshot uploaded, of the app used directly in your phone or a photo taken of the screen of a secondary device that tracks your course that shows the required course information
• This photo / screenshot will need to be included with your score submission.
• Recommended programs/apps to use include (but are not limited to): Trailforks, All Trials, Garmin Connect, Nike Running Club, Strava
• Recommended secondary devices included (but are not limited to): Polar, Garmin, Suunto, Bushnell
• What the judges will look for in your video/screenshot/picture:
  * If available based on the program you used: map showing your 1 mile route (units can be miles, feet or meters)
  * Total accumulated time
  * Average pace
  * Optional information to include in the shot: Speed & Elevation Gain
• If using a self propelled treadmill, clearly show the treadmill monitor being set and the monitor on completion of the run on the video or attach a photo to your submission
• If running a 4 x 400m (200m out and 200m back) course record the distance using a measuring wheel or gps on the video.

Any athlete who alters/modifies the equipment or movements described in this document or shown in the video standards may be disqualified from the competition if deemed by the head judges to give an unfair advantage.

Age Check: Your age based on how old you will be when the challenge ends/closes.