FLOW

The workout begins with the athlete standing at full extension with one kettlebell in front of them of them.

• The athlete should be facing the camera

When the athlete is ready, they may reach down and begin their first movement, the kettlebell strict press:

• The clock should begin and then the athlete will have one minute to complete as many kettlebell strict press as possible
• The athlete will only use one arm and may NOT switch hands during the 1 minute working period
• Athlete may put the kettlebell down and rest, but has to continue working with the same arm when ready

At the completion of the strict press, when the clock reaches 1 minute, the athlete will have 2 minutes to rest and transition to the next movement.

• During the 2 minute rest period the athlete must transition to the pull-up
• The athlete must put on the dip belt and secure the KB to the belt during the 2 minute rest period

As soon as the clock reaches 3 minutes the athlete will begin their pull-up attempt.

• During this 1 minute period the athlete will complete as many strict pull-ups as possible
• The athlete may drop from the pull up bar as needed during the 1 minute of work.
• The pull-up attempt will end when the clock reaches 4 minutes

At the completion of the 1 minute pull-up attempt the athlete will have 2 minutes to rest and transition to the the movement.

• During the 2 minute rest period must transition to the pistol
• The athlete must take off their pull-up belt and if necessary change their shoes during the rest period

As soon as the clock reaches 6 minutes the athlete will begin their attempt at pistols.

• The athlete will have one minute to complete as many pistols as possible
• The athlete will only use one leg and may NOT switch legs during the 1 minute period, but can rest at any point.

The attempt is over when when the clock reaches 7 minutes.

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

• Timer needs reset to start from 0 again, and every movement needs to be completed in order as written above.
• Athletes may make as many attempts during their video as they would like. Video submissions may not exceed 10 minutes in length.

MOVEMENTS

An approved workout will consist of the following movements:

Kettlebell Strict Press:

• The Kettlebell starts on the ground
• The kettlebell may be lifted to the front rack position any way the athlete wants as long as they do not receive assistance
• When in the front rack the kettlebell must be held in one hand and the fist must be clearly below the chin
• From the front rack position the athlete will press the kettlebell to the overhead position
  • This is a strict overhead press, therefore no assistance from the legs/hips is allowed and any bending of the knees or hips to create momentum will be a no rep
  • Athlete may not conduct any form of a side press, they torso must remain upright throughout the press
• The repetition will be credited when the KB is over or slightly behind the head with the shoulder and elbow completely extended
• The KB must return to the front rack position with the hand clearly below the chin after every rep
• The non-working hand may not assist with the press in any way
• Resting in the front rack position is allowed as long as the KB is not supported by any other part of the body

KettleBell Strict Pull-Up:

• The kettlebell will be secured to the body using a dip belt or something similar but it must be secured around the waist - no rubber gymnastic bands.
  • The kettlebell must remain secured to the body for the entire 1 minute period given for the pull-ups
• The athlete must use a double overhand grip (pronated) on the pull-up bar
• The athlete will start hanging from the bar with the arms fully extended and the feet clearly off the ground.
  • A box or step may be used to get up to the pull-up bar but it MUST be positioned to the side of the athlete when hanging from the bar
• The athlete will pull themselves up to the bar until the neck makes clear contact with the bar.
  • Break the plane of the bar with the chin or touching the chest to the bar will NOT be counted as a repetition
  • This is a strict pull-up, any for of kipping (used the hip or raising the knees to frog kip) will not be allowed.
• After clearly touching the neck to the pull-up bar the athlete will lower themselves to the start position with the arms being fully extended and the feet off the ground.
  • Release from the top of the pull-up is not allowed, there must be a controlled descent to the starting position before releasing from the bar.
• Resting is allowed during the 1 minute work period but the KB must remain on the body

Weighted Pistols:

• The Kettlebell starts on the ground
• The kettlebell may be lifted to the front rack position any way the athlete wants as long as they do not receive assistance
• When in the front rack the kettlebell must be held in one hand and the fist must be clearly below the chin
  • The kettlebell must be held in the same hand for the entire 1 minute period, switching hands is not permitted
• The athlete will start standing tall with the hips and knees fully extended and the KB in the front rack position
• At the start and finish of each rep, the hips and knee of the working leg are extended.
• The non-working leg must remain off the ground and in front of the body (it cannot pass behind the athlete’s body when viewed from profile).
• Holding on to the non-working leg is NOT permitted.
• At the bottom, the hip crease must pass below the top of the knee on the working leg.
• If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
• The rep is credited when the athlete returns to standing tall with the knee and hip fully extended on the working side and the Kb in the front rack position.

See The Triple Challenge instructional video at www.roguefitness.com/challenges 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.

VIDEO SUBMISSION STANDARDS

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 begin with the athlete standing straight in front of the camera ensuring that the video clearly shows the entire body. Critical items that need to be clearly visible on the video:

1. Full body of athlete including feet at all times during the entire range of motion of the workout
2. All equipment to be used must be shown clearly to the camera - Kettlebell, pull up bar...
3. Scale verification and weighing of the KB
4. Clear camera angle to show all requirements for the strict press
5. Clear camera angle to show the pull up requirements - athlete in full view hanging from the bar and neck touching the pull up bar
6. Clear camera angle to show depth in the pistol, and the athlete when stood to full extension.

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 followed by the challenge name.
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 Kettlebell, clearly showing there is no tape, tacky, or any banned substance on the kettlebell
   • The dip belt or other equipment used to secure the KB to the waist
   • The pull-up bar, clearly showing there is no knurling, no tape, tacky, or any banned substance on the pull-up bar
   • All gear needs to stay in camera shot during the entire video
4. The athlete needs to weigh the kettlebell on camera, as shown in the challenge demo video.
   • This process needs to start with showing scale verification by placing a dumbbell or weight plate on the scale and showing the scale reading is correct.
   • Camera must show the kettlebell on the scale and the scale reading
   • Required regardless of equipment brand
5. The camera should move back into the correct filming angle for the challenge attempt.
   • The kettlebell should be positioned so the athlete can complete all three movements without moving the camera
   • The final position should capture the athlete with a 45 degree shot to clearly show the timer and all movements
6. Once the athlete is ready they may begin the workout based on the criteria outlined above.
7. When the athlete finishes the one minute of pistols the video may conclude.
   • If the athlete is going to make another try, 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 demo video on the Rogue website for a visual for how the workout and video should flow.