MOVEMENT STANDARDS

The lifts will be performed in the following sequence, Bench Press, Back Squat and Deadlift

Back Squat:

Barbell begins in the squat rack.

• The barbell must be unracked from the squat rack without assistance
• After unracking the bar the athlete must step back to begin the squat
• The athlete must squat to a depth 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
• 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
• The athlete must rerack the barbell without assistance to complete the lift

See the Rogue 1000 Pound Club instructional video at www.roguefitness.com/challenges for a visual example of the permitted movements.

FLOW

The lifts will be performed in the following sequence, bench press, back squat and deadlift

Lift 2: The Back Squat:

• The back squat begins with the athlete standing with the bar in the rack
• Barbell should be loaded with the starting weight.
• Must use all equipment that has been previously weighed and marked
• Must confirm this equipment to the camera

When the athlete is ready they may verbally declare their initial weight

• The athlete must show Time.is to the camera to confirm all 3 lifts take place within one hour of each other
• Confirm no illegal equipment is being used
• If adding weight for multiple attempts clearly show all previously weighed equipment being added to the camera
• Verbally confirm new load
• Complete lift - athlete must hit depth and stand to full extension - refer to movement standards
• Verify load lifted to the camera by showing each verified/marked weight and barbell before completing video

BACK SQUAT VIDEO SUBMISSION STANDARDS

The back squat video 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 movement and clear the area of all extra equipment, people, or other obstructions so that the video is clear.

*When submitting your 3 videos, please enter all three youtube URLS into the 1 video submission box in BTWB. URLs need to be separated by a comma during the submission process

This video should be shot from at a 45 degree angle to the athlete ensuring that the video clearly shows the entire body. Critical items that need to be clearly visible on the video:

1. Show the weighed, taped and initialed equipment to be used for the Back Squat
2. Clearly show the lift so that movement standards can be verified

Next 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, the challenge name and "back squat attempt".
2. The athlete must open time.is on their device and clearly show the time.is reading to the camera. Please verbally confirm the date and time showing on time.is.
   • This step can be done at the same time as step 1 above
   • This step is to confirm the athlete is still within their 1 hour time window
3. The camera should then show the bar being racked and the load of the first lift being loaded onto the bar.
   • The bar may be ranked before the video begins as long as the initial tape mark is visible
   • Clearly show only taped and initialed plates being added to the barbell.
   • Once loaded, verbally confirm the load to be attempted to the camera, ensuring the video can confirm this load
   • A coach or helper can assist with this process
4. 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.
5. The camera should move back into the correct 45 degree filming angle for the challenge attempt.
   • The final position should capture all movement standards to be able to verify the lift, refer to the movement standards above
6. Once the athlete is ready they may begin their lift based on the criteria outlined above.
7. If changing the load and completing multiple attempts:
   • Clearly show all weights marked with the tape and athlete initials being added/removed to the camera for each attempt
   • Verbally confirm loads being added/removed
   • Verbally confirm new load to be attempted
   • A coach or helper can assist with this process
8. Once final lift is completed show and confirm last successful load lifted

• 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 judge's discretion.
• Refer to the demo video on the Rogue website for a visual for how the workout and video should flow.

MOVEMENT STANDARDS

The lifts will be performed in the following sequence, Bench Press, Back Squat and Deadlift

Deadlift:

Barbell begins on the floor.

• This is a traditional deadlift with the hands outside of the knees (Sumo Deadlift is not permitted).
• Any style of grip is allowed.
• The bar is lifted to the finishing position where the hips and knees are fully extended with the head and shoulders behind the bar.
• Once the athlete reaches the required finishing position they will lower the barbell to the ground while maintaining control of the bar. Dropping the bar is NOT allowed.

See the Rogue 1000 Pound Club instructional video at www.roguefitness.com/challenges for a visual example of the permitted movements.

FLOW

The lifts will be performed in the following sequence, Bench Press, Back Squat and Deadlift

Lift 3: The Deadlift

• The deadlift begins with the athlete standing with the bar on the ground in front of them.
• Barbell should be loaded with the starting weight.
• Must use all equipment that has been previously weighed and marked
• Must confirm this equipment to the camera

When the athlete is ready they may verbally declare their initial weight

• The athlete must show Time.is to the camera to confirm all 3 lifts take place within one hour of each other
• Confirm no illegal equipment is being used
• If adding weight for multiple attempts clearly show all previously weighed equipment being added to the camera
• Verbally confirm new load
• Complete lift - athlete must stand to full extension - refer to movement standards
• Verify load lifted to the camera by showing each verified/marked weight and barbell before completing video

The athlete may add or subtract weight from the bar working toward their max load and repeat the flow listed above.

• The athlete may have as many attempts as they would like to try.
• If there is a weight change, the athlete needs to verbally state their new/adjusted weight prior to starting the lift.
• The athlete and all gear must remain in camera view for the entire video.
• Additional personnel may be used to add/deduct weight from the barbell.

DEADLIFT VIDEO SUBMISSION STANDARDS

The deadlift video 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 movement and clear the area of all extra equipment, people, or other obstructions so that the video is clear.

*When submitting your 3 videos, please enter all three youtube URLS into the 1 video submission box in BTWB. URLs need to be separated by a comma during the submission process

This video should be shot from at a 45 degree angle to the athlete ensuring that the video clearly shows the entire body. Critical items that need to be clearly visible on the video:

1. Show the weighed, taped and initialed equipment to be used for the Deadlift
2. Clearly show the lift so that movement standards can be verified

Next 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, the challenge name and "deadlift attempt".
2. The athlete must open time.is on their device and clearly show the time.is reading to the camera. Please verbally confirm the date and time showing on time.is.
   • This step can be done at the same time as step 1 above
   • This step is to confirm the athlete is still within their 1 hour time window
3. The camera should then show the bar being loaded for their first lift attempt.
   • Clearly show the taped initials on the barbell shaft
   • Clearly show only taped and initialled plates being added to the barbell.
   • Once loaded, verbally confirm the load to be attempted to the camera, ensuring the video can confirm this load
   • A coach or helper can assist with this process
4. 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.
5. The camera should move back into the correct 45 degree filming angle for the challenge attempt.
   • The final position should capture all movement standards to be able to verify the lift, refer to the movement standards above
6. Once the athlete is ready they may begin their lift based on the criteria outlined above.
7. If changing the load and completing multiple attempts:
   • Clearly show all weights marked with the tape and athlete initials being added/removed to the camera for each attempt
   • Verbally confirm loads being added/removed
   • Verbally confirm new load to be attempted
   • A coach or helper can assist with this process
8. Once final lift is completed show and confirm last successful load lifted

• 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 judge's discretion.
• Refer to the demo video on the Rogue website for a visual for how the workout and video should flow.