MOVEMENT STANDARDS

Row

1. Athlete starts seated on the rower with feet on the foot pads and the handle secured in the cradle.
2. The rower should be pre-set to count down from 2000 meters and the splits set to 500 meters
3. The athlete begins rowing and stays on the rower with feet secured until the 2000 meters is complete.

Bench Press

1. A spotter/assistant to help lift the bar out of the rack is strongly reccomended but NOT required. Spotters may help to assist with taking the bar out of the rack to the starting position with the athletes arms fully extended and the bar fully suppported over the chest by the athlete. Once the assistant lets go of the bar at the starting position, they may not touch the bar again until helping to re-rack when the lift is done
2. The acceptable body position for the set is as follows:
   • Both the shoulders and the glutes must be in contact with the bench pad at all times. If either comes off of the pad during a repetition, that single repetition will not be counted, but the athlete may continue with additional reps once they have reset their body position as long as the bar is not re-racked or touched by the assistant.
   • Feet may have plates under them to use as a booster from the floor. If either foot comes off of the floor or plates during a repetition, that single repetition will not be counted, but the athlete may continue with additional reps once they have reset their body position as long as the bar is not re-racked or touched by the assistant.
   • Hooking of feet/legs around the bench supports is not permitted and will result in any repetitions with such not being counted. The athlete may continue with additional reps once they have reset their body position as long as the bar is not re-racked or touched by the assistant.
   • Both hands must remain on the barbell during the entire set.
3. When the athlete is ready, they may begin by lowering the bar to the chest. There must be clear contact with the chest. Once contact had been made the athlete will then press the bar back to the starting position with the arms fully extended and the bar over the chest.
4. Deliberately bouncing the barbell off the chest to gain an unfair advantage may be interpreted as cheating and call for a penalty to be assessed
5. The athlete will complete as many reps as possible. The lift is over when:
   • The assistant touches the bar at any time after the initial lift out of the rack.
   • The bar is put back into the rack at any time after one rep has been completed
   • One or both hands come off the bar for any reason
   • Both hands must remain on the barbell during the entire set.
   • The body or bar are no longer in the approved lifting position

FLOW

The competition begins with the athlete seated on the rower.The 2000 meter row and gym timer may start at the same time when the athlete is ready.

• The monitor needs to be set to count down from 2000 meters to 0
• Monitor splits need to be set at 500 meters
• The gym timer is set to count up from 0

Once the athlete completes the 2000 meters, the athlete will need to call out the time showing on the monitor. At this time, the 2 minute rest period starts as the gym timer continues to count up.

• The athlete may not perform any warmup bench press reps during this rest period
• The athlete should remain in clear view of the camera for the entire duration of the 2 minute rest period

The athlete will then move to the bench and prepare for their first lift once the 2 minute rest period ends.

• The bar should be un-racked and fully supported by the athlete by the end of the 2 minute rest period
• Failure to have the bar un-racked by the 2 minute mark may make the score subject to a penalty

The athlete will then complete as many repetitions as possible while following the approved movement standards outlined above. The lift is over when:

1. The assistant touches the bar at any time after the initial lift out of the rack.
2. The bar is put back into the rack at any time after one rep has been completed
3. One or both hands come off the bar for any reason
4. The body or bar are no longer in the approved lifting position

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 movement 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 45 degree angle from the bench press setup so that the entire body including feet, hips, shoulders, hands and head are in full view when on the bench and it is clear to see the barbell touch the chest and the full extension of the arms. This angle also needs to show rower and timer in the same shot.

The submitted video should start with the entire athlete in frame stating their name, the challenge name, their category (Scaled or Rx'd), and weight division. Next the athlete should follow the steps outlined below:

1. The athlete will need to show scale calibration by putting any weighted plate onto the scale and zoom in to show that the weight the scale reads is equal to the plate weight. Please verbally say the weight as the camera shows the scale.
2. The athlete will need to step onto the scale to weigh themselves to confirm their weight group. Once the athlete is on the scale, the camera needs to zoom in to clearly show the scale reading.
3. The athlete will then need to confirm the weight of the barbell they will use and each plate they are using for the bench press competition by placing each of those items onto the scale. The camera should show each item being placed onto the scale as well as the scale reading.
4. The camera should then move to show the bar being racked and the same weighed plates being loaded onto the bar. Once loaded, please verbally say/show what each weight is to confirm the load is correct per the standards listed:
   • Men: Bench press load
   • RX: 100% Bodyweight, rounded to the nearest 5LB increment
   • Scaled: 50% of bodyweight, rounded to the nearest 5LB increment
   • Female: Bench press load
   • RX: 75% of bodyweight, rounded to the nearest 5LB increment 118.05 = 120LBS
   • Scaled: 50% of bodyweight, rounded to the nearest 5LB increment
5. The camera then needs to move to show the bar itself to show the end caps
6. The athlete then needs to show the camera that they are not wearing any illegal equipment listed above
7. The camera should then move to the final filming position. 45 degrees to the bench press setup with all equipment in full view ready for the workout.
8. When the camera is in its final place and the athlete has taken their starting position on the rower, the athlete may begin rowing their 2000 meters by grabbing their handle at the same time their timer begins.
   • Rower monitor should be preset to meet all requirements mentioned above
9. As the Athlete completes the 2000m row and verbally says their time the 2 minute rest period starts. During this rest period, the athlete should move to their approve benching position. The athlete should remain in full view of the camera for the entire 2 minute rest period.
   • The camera position should not need to change during this transition
   • The bar should be loaded to the appropriate weight prior to the start of the rowing portion of the competition
   • The athlete may start performing the approved bench reps once the mandatory 2 minute rest period ends.
   • If an athlete is deemed to have rested more than 2 minutes, penalties may be applied to final scores
10. At the conclusion of their bench press reps, the camera needs to be taken to the rower monitor to show clearly the 500 meter split time and the total 2000 meter row time.
    • Please see the included PDF for step by step instructions for how to show this if you are not familiar with this process
11. The video may then conclude.
    • All of the steps above must be done with the camera continuously running for the video to be accepted.
    • Failure to show these steps/items makes 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.