EQUIPMENT NEEDED TO QUALIFY:

• White tape to mark bench grip width press standard
• Digital scale (Analog scale are not permitted)
• Dumbbell/kettlebell to verify the scale
• Standard 15kg (35LB - Female) or 20kg (45LB Male) Barbell
  * Any style barbell is permitted including deadlift bars, power bars etc - specialty barbells are not, see below
  * Shaft will need tape marks at 31.9" (81 CM) apart to show the approved maximum hand placement width
  * If you have questions about whether your barbell will be accepted, please email judging@roguefitness.com
• Weight Plates with the weight clearly marked
  *Max of 18" (45 CM) diameter
  *Minimum plate increments of 1LB or 0.5kg per side
•  Bench for bench press
• Squat rack for the back squat and the bench press
• Flat, level surface for deadlift
• Barbell Collars
• Recommended: 10' x 10' clear unobstructed area in which to lift, with no other equipment in the space apart from the bar and plates the athlete will use during their attempts
• Rogue brand gear is not required

Permitted Equipment:

• Gym Chalk (magnesium carbonate)
• Weightlifting Belt
• Knee/Elbow Sleeves (single or pairs)
  Note: Knees and elbows must remain visible to the camera and not covered by long shorts or sleeves during attempts
• Wrist Supports/Wraps
• Olympic Lifting Singlet
• Talcum powder
• Mouthguards
• Thumb tape
•  Recommended: Shoes of any style, to include weightlifting shoes (not required)

Not Permitted Equipment:

• Tacky of any kind
• Wedges or anything to elevate the heels
• Hand Grips of any kind including liquid grip
• Gloves or any type of hand, forearm or bicep coverings
• Sticky Adhesives or grip adhesives of any kind anywhere on the clothing, body, or bar (including spray or other)
• Multiple layers of sleeves/wraps on top of each other
• Lifting Straps of any kind
• Knee Wraps or Elbow Wraps
• Any multi-ply suits including deadlift or powerlifting suits
• Long sleeve pants/shorts that cover the knees/elbows
• Monolift
• Smith Machines
• Any pads or additional support added to the barbell for the back squat
• Specialty barbells including safety squat bars, trap bars etc. 
  * If you have questions about whether your barbell will be accepted, please email judging@roguefitness.com

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

The lifts must be performed in the order shown below, however, athlete must verify their equipment prior to starting the challenge

1. Bench Press
2. Back Squat
3. Deadlift

The challenge begins with the athlete standing in their workout area. 

Athletes May

1. Use one barbell and change the load during the rest periods
   * Clearly show all weights being removed/added to the barbell
   * Athlete may receive help to change loadings between movements
2. Have 3 barbells set ready from the start of the challenge
3. Ensure all equipment used have been weighed as per video submission standards
    * All barbell(s) and plates

When the athlete is ready;

• The timer can be started and the athlete may start performing bench press repetitions
  *The timer must be counting up to 10mins
  
  

0-2 minutes

Athlete performs Bench Press repetitions

1. Barbell must not be unracked until the timer has started to count up
   * False starts will be subject to a penalty
   * Athletes may receive assistance unracking or reracking the barbell
2. Repetitions must be complete before the clock shows 2 minutes to be counted
   
   

2-4 minutes

Athlete Rests

During the rest period the athlete may change the load and position of the barbell for the next movement

1. Athlete remains in frame
2. Clearly show all weight being removed / added to the barbell
3. Ensure the working area remains safe
4. Athlete may receive help to change loadings between movements

The athlete may complete practice repetitions during the rest period

4-6 minutes

Athlete performs Back Squat repetitions

1.  Barbell must not be unracked until the timer has reached 4 minutes
   *False starts will be subject to a penalty
   *Athletes may not receive assistance to unrack the barbell
2. Repetitions must be complete before the clock shows 6 minutes to be counted
   
   

6-8 minutes

Athlete Rests

During the rest period the athlete may change the load and position of the barbell for the next movement

1. Athlete remains in frame
2. Clearly show all weight being removed / added to the barbell
3. Ensure the working area remains safe
4. Athlete may receive help to change loadings between movements

The athlete may complete practice repetitions during the rest period

8-10 minutes

Athlete performs Deadlift repetitions

1. Barbell must not be lifted until the timer has reached 8 minutes
   *False starts will be subject to a penalty
2. Repetitions must be complete before the clock shows 10 minutes to be counted
   
   

* Athletes may only have one barbell loading per movement
- Barbell weight can not be changed during the two minute lifting interval

MOVEMENTS

The lifts must be performed in the order shown below, however, athlete must verify their equipment prior to starting the challenge

1. Bench Press

A spotter/assistant may help lift the bar out of the rack or to rerack the barbell and is strongly recommended for safety. If the spotter comes in contact with the bar and the repetition is deemed as not complete the rep will not count.

1. Both complete shoulder blades and the glutes must be in contact with the bench pad at all times. If either comes off of the pad during a lift, the lift will not count.
2. In order to achieve firm footing, lifter may have plates or blocks under their feet. If either foot comes off of the floor or plates during a lift the lift will not count
   * Hooking of feet/legs around the bench supports is not permitted
3. Per IPF standards, the spacing of the hands can not exceed 81 cm (31.9") measured between the index fingers. The maximum grip width permitted will have each index finger on or inside the 81 cm (31.9") marks at each end of the bar shaft. If the hands move outside of the designated markings during a lift attempt that single repetition will not be counted.
   * These lines need to be clearly marked and visible on the barbell shaft with tape or chalk. Failure to have these lines clearly marked and visible makes the athletes score subject to penalty at the judge's discretion
   * Both hands must remain on the barbell during the entire repetition and must remain within in contact with the markings at all times.
4. When the athlete has full unassisted control of the barbell extended over their chest after the initial unrack, they may begin their attempt by lowering the bar to the chest. There must be clear contact with the chest. Once contact has been made the athlete will then press the bar back to the starting position with the elbows clearly extended and the bar over the chest. Once the arms are fully extended, the athlete must show a pause to demonstrate full control prior to reracking the barbell
5. Deliberately bouncing the barbell off the chest may be interpreted as trying to gain an unfair advantage and could result in a penalty being assessed
6. Athlete may rest and rack the barbell at any point
   * Ensure the last rep is fully locked out and completed before racking the barbell
7. Athlete may have a spotter
   * Ensure the spotter does not block the view of the movement standards required
8. Any repetition where it is deemed a spotter has assisted the challenger will not count

2. Back Squat

Barbell begins in the squat rack

1. The barbell must be unracked from the squat rack without assistance
2. After unracking the bar the athlete must step back to begin the squat
3. The athlete must squat to a depth BELOW PARALLEL where the hip crease is clearly below the top of the knee with the barbell controlled in a back rack position
   * High or Low Bar positions are both acceptable
4. The athlete must then stand, without assistance to a position where the knees and hips are fully extended with the barbell supported in the back rack position
5. Ensure that spotting bars / straps do not block the view required to verify the movement standards required for the back squat - to a depth clearly below parallel.
6. Athlete may rest and rack the barbell at any point 
   * Ensure the last rep is fully locked out and completed before racking the barbell
7. Athlete may have a spotter
   * Ensure the spotter does not block the view of the movement standards required
8. Any repetition where it is deemed a spotter has assisted the challenger will not count
9. Athletes must rerack the barbell at the end of a set for the last rep to count
   * As long as the last rep is fully stood up before the end of the two minute period the rep will count once it is reracked
10. The athlete may receive no assistance if the barbell is dropped to the floor

3. 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 will lower the barbell to the ground while maintaining control of the bar.
5. Dropping the barbell from the top is allowed
   * Ensure the last rep is fully locked out and completed before dropping the barbell
6. Athlete may rest at any point
7. Touch and go repetitions are permitted but no bouncing or driving the bar into the ground

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.