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Forward plate hold for time.

See info below for official standards and to register. A $10 entry fee gets you into the competition; $30 gets you entry + an official Rogue Challenge t-shirt. Once you’ve completed your challenge attempt, submit your time and video evidence using the instructions in the Beyond the White Board app. Also be sure to use #ryourogue and tag @roguefitness to share your experience!


RX Male Winner

1st Place$2500 + Set of Competition Bumper Plates (25lb - 55lb)
2nd Place$1000
3rd Place$500

RX Female Winner

1st Place$2500 + Set of Competition Bumper Plates (25lb - 55lb)
2nd Place$1000
3rd Place$500


Total entries per gym

1st PlaceSet of Competition Bumper Plates (25lb - 55lb)
2nd PlaceSet of Competition Bumper Plates (25lb - 55lb)
3rd PlaceSet of Competition Bumper Plates (25lb - 55lb)



RX Division Weight
Men - 45 LBS (20 KG)
Women 25 LBS (10 KG)

Scaled Division Weight
Men - 25 LBS (10 KG)
Women - 10 LBS (5 KG)

The longest time wins the contest.

Tie breaker: Lowest body weight wins

Note: Athletes may make as many attempts during their challenge video as they would like. Video submissions may not exceed 10 minutes in length.


Challenge Start Date & Time: November 19 at 9 AM Eastern Time
Challenge Close Date & Time: November 22 at 8 PM Eastern Time

*Scores cannot be updated or added to the leaderboard following the competition close date and time. Please allow sufficient time for completing and submitting your score and video in advance.


RX Division
Men - ages 14 and over
Women - ages 14 and over

Scaled Division
Men - ages 14 and over
Women - ages 14 and over

* Athletes have the ability to change their division after registration. Instructions for this can be found at
* To be considered as a competitor, the athlete must register for the challenge at and follow all workout and video flows as outlined.


  • Timer, visible in frame (This can be a gym timer, a phone with the timer feature up, or a stopwatch)
  • Digital weight scale to confirm the weights to be used for the hold
  • 1 Standard plate depending on the chosen division
    • 45LBS (20 KG) = Male RX
    • 25 LBS (10KG) = Female RX or male scaled
    • 10 LBS (5KG) = female scaled
  • Weight plates with the weight clearly marked
  • Plates must be standard 450mm/17.75in diameter plates
  • Flat surfaced wall or upright
  • Recommended: 10' x 10' clear unobstructed area in which to conduct the challenge with no other equipment in the space
  • Rogue brand gear is not required


  • Gym chalk (magnesium carbonate)
  • Weightlifting belt
  • Shoes of any style must be worn


  • Wrist supports/wraps
  • Knee/elbow sleeves (single or pairs)
  • Tacky of any kind
  • Any type of liquid grip or chalk
  • Gloves of any kind or 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
  • Tape or any other material added to the barbell and/or fingers/hands


An approved hold will consist of the following:

Forward Plate Hold

  • Plate begins with the hands at waist level
  • Athlete must position themselves so that their butt, back and head are against a vertical wall or upright with the heels of the feet no more than 8 inches from the wall
  • Competitors must lift the plate into the hold position without assistance
  • This is a traditional strongman style forward hold with the arms held perpendicular to the body and the elbows fully extended throughout the hold
  • Hands must be positioned at the three and nine o'clock positions on the plate with the plate oriented vertically
  • Plate may only be supported with the hands
  • Body may or may not be locked out
  • The top edge of the plate must remain between the athlete's chin and crown of the head. The challenge ends when the plate edge moves lower than the chin or higher than the crown.
  • Bending of the elbows in order to gain an advantage will result in the termination of the hold
  • The timer may begin once the plate is in the approved holding position

See The Front Hold instructional video at for a visual example of the prescribed movements.

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.


The workout begins with the athlete standing upright

  • Butt, back and head in contact with the wall
  • Heels of the feet no more than 8 inches from the wall
  • Arms holding the plate down at their waist.

When the athlete is ready, they may raise their plate and begin their challenge attempt:

  • The clock should begin when the plate is lifted to the approved holding position as outlined above

The hold is over when the plate edge moves lower than the chin, higher than the crown or the body is no longer in the approved holding position

  • Timer stops at this time

If the athlete is going for another attempt during the same video:

  • Timer needs reset to start from zero
  • Athletes may make as many attempts during their video as they would like.
  • Video submissions may not exceed 10 minutes in length.


All video submissions should be uncut and unedited in order to accurately display the performance. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. Sound should be ON during the filming. Be sure the athlete has adequate space to safely complete the movements and clear the area of all extra equipment, people, or other obstructions so that the video is clear.

The video should be shot from a 90 degree angle of the athlete with the camera positioned at a height that is level with the athlete's shoulders. Critical items that need to be clearly visible on the video:

  • Full body of athlete including feet at all times during the entire range of motion of the workout.
  • The feet being within 8"" of the wall and in contact with tape mark on the floor
  • The body maintaining the required points of contact with the wall during the hold attempt.
  • The plate's top edge position related to the athletes body confirming the plate is in the approved hold position.
  • Timer/clock in the view during the challenge.

The athlete will need to follow the steps outlined below:

  1. The submitted video should start with the entire athlete in frame stating their name followed by the challenge name and their chosen division.
  2. The athlete needs to show the camera all supportive equipment they are wearing or will wear for the challenge to confirm it all matches the rules outlined.
  3. The camera should then clearly show all equipment the athlete will use or may use during their challenge. All of the following must be shown:
    • The plate to be used clearly showing there is no tape, tacky, or any banned substance on it (must be in accordance with the standards)
    • Plates need to clearly have the weights printed on them, and both sides must be displayed to the camera
    • All gear needs to stay in camera shot during the entire video
  4. The athlete needs to weigh their plate and themselves as shown in the challenge demo video.
    • Camera must show the plate on the scale and the scale reading
    • Camera must show the full length of the athlete - in all of the clothing/gear to be used for the challenge on the scale and clearly show the scale reading
  5. The athlete must then measure and tape a line 8" away from the wall on the floor as shown in the standards video
    • Feet must be in contact with this line during the attempt.
  6. The camera should move back into the correct 90 degree filming angle with the camera positioned at a height that is level with the athlete's shoulders for the challenge attempt.
    • Show and arrange the correct camera height and angle prior to lift as shown in challenge video
    • See above for the critical items listed above that must be visible in order for your video to be accepted.
  7. When the plate is in the correct position the timer may be started.
  8. When the athlete is no longer holding the plate in the approved position the attempt is over and timer stops
    • If the athlete is going to make another attempt, they need to follow the steps outlined in the "flow" section above.
  • All of the steps above should be done with the camera continuously running for the video to be accepted.
  • Failure to show these steps/items could make the video submission subject to rejection at the judges' discretion.
  • Refer to The Wheel Challenge demo video on the Rogue website for a visual of how the workout and video should flow.