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The Windup Challenge

The Windup Challenge

£11.00

Challenge Starts: 5/17/24 at 9:00AM EST

Challenge Ends: 5/27/24 at 8:00PM EST

Challenge Overview


See info below for official standards and to register. 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!


CHALLENGE AND SCORING

4000m BikeErg into Max set of unbroken back squats.

  • Each successful back squat repetition completed deducts 10 seconds off your 4000m bike time.
  • Lowest calculated time wins

Men: Back Squat Load
- RX: 150% Bodyweight, rounded to the nearest 5 LB increment
- Scaled: 100% of body weight, rounded to the nearest 5 LB increment

Women: Back Squat Load
- RX: 100% of bodyweight, rounded to the nearest 5 LB increment
- Scaled: 75% of bodyweight, rounded to the nearest 5 LB increment


Time Cap: 20 minutes 

 Tie Breaker: First 1000m bike split time of the 4000m row (0m - 1000m)

* In order to be eligible for a prize, the athlete must complete their 4000m bike and a minimum of 1 back squat repetition at their RX weight

Note: Submitted videos should only include 1 complete challenge attempt. If the athlete is going for a second attempt, that needs to be done and submitted separately

Read More

THe Windup Challenge

See info below for official standards and to register. 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!


CHALLENGE AND SCORING

4000m BikeErg into Max set of unbroken back squats.

  • Each successful back squat repetition completed deducts 10 seconds off your 4000m bike time.
  • Lowest calculated time wins


Men: Back Squat Load
- RX: 150% Bodyweight, rounded to the nearest 5 LB (2.5 KG) increment
- Scaled: 100% of body weight, rounded to the nearest 5 LB (2.5 KG) increment

Women: Back Squat Load
- RX: 100% of bodyweight, rounded to the nearest 5 LB (2.5 KG) increment
- Scaled: 75% of bodyweight, rounded to the nearest 5 LB (2.5 KG) increment

Time Cap: 20 minutes 

 Tie Breaker: First 1000m bike split time of the 4000m bike (0m - 1000m)

* In order to be eligible for a prize, the athlete must complete their 4000m bike and a minimum of 1 back squat repetition at their RX weight

Note: Submitted videos should only include 1 complete challenge attempt. If the athlete is going for a second attempt, that needs to be done and submitted separately


DEADLINES AND SUBMISSIONS

Challenge Start Date & Time: May 17 at 9AM EST
Challenge Close Date & Time: May 27 at 8PM EST

*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.


SCORE SUBMISSION NOTES

  • Competitors will submit their time to complete the 4000m bike and the number of back squat repetitions. 
  • Final scores will automatically calculate and display the competitors final score as a time
  • Plate weights should be calculated/submitted based on the weights listed on the plate, not scale readings (if applicable)

VIEW THE COMPLETE ROGUE WINDUP CHALLENGE RULES (PDF)

Eligibility Standards and Age Groups:

Competitive RX Division 

Male (Ages 14 and over):
- Light: Up to 147.99 LBS (up to 67.13 KG)
- Middle: 148 LBS - 211.99 LBS (67.14 - 96.16 KG)
- Heavy: 212 LBS and up (96.17 KG and up)

Female (Ages 14 and over):
- Light: Up to 120.99 LBS (up to 54.88 KG)
- Middle: 121 LBS - 167.99 LBS (54.89 - 76.20 KG)
- Heavy: 168 LBS and up (76.21 KG and up)

Community RX and Community Division:

Male (Ages 14 and over):
- Light: Up to 147.99 LBS (up to 67.13 KG)
- Middle: 148 LBS - 211.99 LBS (67.14 - 96.16 KG)
- Heavy: 212 LBS and up (96.17 KG and up)

Female (Ages 14 and over):
- Light: Up to 120.99 LBS (up to 54.88 KG)
- Middle: 121 LBS - 167.99 LBS (54.89 - 76.20 KG)
- Heavy: 168 LBS and up (76.21 KG and up)


* Note: Your weight class should be based on your weight when wearing all of the clothing/gear, to include shoes, you will wear for the competition. 

* Competitive Division: Athlete scores count towards "Overall Challenge" and are required to perform the workout RX and follow all rules and video requirements outlined.

* Community RX Division: Athletes perform the workout RX, scores do not count toward "Overall Challenge" are not eligible for official records or prizes. Video submissions are not required.  Athletes will receive t-shirts (if purchased) and registrations count towards a gym's total sign up. 

* Community Division: Athletes can complete the challenge scaled, scores do not count toward the "Overall Challenge", are not eligible for official records or prizes. Video submissions are not required. Athletes will receive t-shirts (if purchased) and registrations count towards a gym's total sign up. 

To be considered as a competitor, the athlete must register for the challenge on this page and follow all workout and video flows as outlined.

Equipment Needed

EQUIPMENT NEEDED TO QUALIFY:

  • Visible Timer in frame - this can be a gym timer, a phone with the timer feature up, or a stopwatch
  • Digital Scale (analogue should not be used)
  • Weight Plates with the weight clearly marked  
    - Max of 18" diameter
    - Minimum plate increments of 2.5LB per side
  • Standard 15kg/25mm (35 LB) or 20kg/28.5mm (45 LB) barbell
    - Center knurling is permitted


Concept2 BikeErg

  • Any Concept2 BikeErg model is acceptable
  • No substitute brands are allowed
  • Damper can be set on any setting, but may NOT be adjusted once the 4000 meter bike begins
  • Monitor splits set to 1000m intervals (See the attached PDF for setup instructions if you are not familiar with this process)
  • Monitor set to count down from 4000 Meters to 0 (See the attached PDF for setup instructions if you are not familiar with this process)


Back Squat Setup

  • Standard 15kg/20kg barbell
  • Weight plates with the weight clearly marked
  • Collars
  • Rogue brand gear is not required
  • Squat Rack


Permitted Equipment:

  • Gym chalk (magnesium carbonate)
  • Lifting Belts of any type
  • Mouth Guards
  • Nose Strips
  • Shoes of any style must be worn
  • Knee or elbow Sleeves


Not Permitted Equipment:

  • Tacky of any kind
  • Hand Grips of any kind (including liquid grip)
  • Lifting Straps, Support Straps, or any other kind of straps
  • Braces of any kind
  • Bench shirts, bench slings
  • Supersuits, support briefs, or other supportive gear 
  • Knee or elbow wraps 
  • Wrist sleeves or wraps
  • Gloves or any type of hand or forearm or bicep coverings
  • Sticky Adhesives or grip adhesives of any kind anywhere on the clothing, body or bar including spray or other
  • Monolifts


Any athlete who alters the equipment or movements described in this document or shown in the video standards may be disqualified from the competition.

Flow & Movements

FLOW

  1. The competition begins with the athlete seated on the bike. 
  2. The 4000 meter bike and gym timer may start at the same time when the athlete is ready
    * The monitor needs to be set to count down from 4000 meters to 0
    * Monitor splits need to be set at 1000 meters
    * The gym timer is set to count up from 0
  3. Once the athlete completes the 4000 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 warm up back squat 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
  4. The athlete will then move to the squat rack and prepare for their first lift once the 2 minute rest period ends.
    * The bar should be unracked and fully supported by the athlete by the end of the 2 minute rest period
    * Failure to have the bar unracked by the 2 minute mark may make the score subject to a penalty 
  5. The athlete will then complete one set of as many unbroken repetitions of the back squat as possible while following the approved movement standards outlined above. 


MOVEMENTS

Bike

  1. Athlete starts seated on the bike.
  2. The bike should be pre-set to count down from 4000 meters and the splits set to 1000 meters
  3. The athlete begins biking and stays on the bike until the 4000 meters is complete.


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 backwards or forward to begin the squat
  • 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
  • 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 rep and conclude the lift.


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 Submissions

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 back squat setup. Critical items that need to be clearly visible on the video.

  1. Scale validation with a dumbbell or kettlebell
  2. All equipment to be used being weighed on a digital scale prior to challenge attempt
  3. The BikeErg, back squat setup and gym timer all in one frame
  4. Full range of motion for the athlete on the BikeErg
  5. Full range of motion for the back squat, the full height of the athlete, and a filming angle that clearly shows the movement standards for the back squat


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, their category (Scaled or RX), and weight division. 
  2. The camera should then clearly show all equipment the athlete will use during their challenge attempt. All of the following must be shown:
    * Barbell, to include end caps
    * All weight plates that will be used in their attempt
    * Plates need to clearly have the weights printed on them, and both sides must be displayed to the camera
    * A brief walk around of your Concept2 BikeErg
    * All gear should stay in camera shot during the entire video  
  3. Scale verification. The athlete must place a kettlebell or dumbbell onto a scale and show the scale reading is correct
    * The weight of the kettlebell or dumbbell must be shown/visible to the camera
    * The correct scale reading while the object is on the scale must be shown/visible to the camera
  4. The athlete will need to step onto the scale to weigh themselves to confirm their weight group and back squat load. Once the athlete is on the scale, the camera needs to zoom in to clearly show the scale reading.
    * This should be done with the athlete wearing all clothing, gear and shoes that will be worn during the competition attempt
    * The athlete should then declare their back squat load based on standards listed:
    Men: Back Squat load
    - RX: 150% Bodyweight, rounded to the nearest 5 LB (2.5 KG) increment
    - Scaled: 100% of bodyweight, rounded to the nearest 5 LB (2.5 KG) increment

    Female: Back Squat load
    - RX: 100% of bodyweight, rounded to the nearest 5 LB (2.5 KG) increment
    - Scaled: 75% of bodyweight, rounded to the nearest 5 LB (2.5 KG) increment

    Back Squat Weight Calculation Examples:
    * Male - Bodyweight = 162.8LBS x 1.5 = 244.2LBS - rounded to the nearest 5 LBS = 245 LBS back squat weight
    * Female - Bodyweight = 111.2LBS - rounded to the nearest 5 LBS = 110 LBS back squat weight

  5. The athlete must weigh all plates and barbell on camera.
    * The camera must show each plate on the scale and show the scale reading, the entire scale should be clearly visible to the camera
    * The camera must show the barbell on the scale and show the scale reading
    * Required regardless of equipment brand
  6. The bar may be racked and loaded at this time.
    * Show the plates being loaded to the camera.
    * Once loaded, please verbally say/show what each weight is to confirm the load is correct per the standards listed above
  7. Capture BikeErg monitor setup
    * 4000m distance with 1000m splits
    * See rules PDF for visual setup by step on this process
  8. The camera should then move to the final filming position. 45 degrees to the back squat setup with all equipment in full view ready for the workout.
  9. 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.
  10. The athlete may take their starting position on the BikeErg. When ready the athlete may begin biking their 4000 meters at the same time their gym timer begins.
    *BikeErg monitor should be preset to meet all requirements mentioned above
  11. As the Athlete completes the 4000m BikeErg they must verbally confirm their time and the 2 minute rest period starts. During this rest period, the athlete should move to their back squat position. The athlete should remain in full view of the camera for the entire 2 minute rest period.
    * The camera position may move in order to capture the full range of motion of the back squats
    * The bar should be loaded to the appropriate weight prior to the start of the biking portion of the competition
  12. The athlete may start performing the approved back squat reps once the mandatory 2 minute rest period ends.
    * The athlete must have their barbell off the squat rack and in the back rack position prior to the end of the 2 minute rest period.
    * If an athlete is deemed to have rested more than 2 minutes, penalties may be applied to final scores.
  13. At the conclusion of their single unbroken back squat for reps attempt, the camera needs to be taken to the BikeErg monitor to show clearly the first 1000 meter split time and the total 4000 meter bike time.
    *Please see the rules PDF for step by step instructions for how to show this on your BikeErg monitor if you are not familiar with this process
  14. 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.

Leaderboard

Track the Windup Challenge Competition

Prizes

Competitive Male - Light Weight

1st Place$1,000 Rogue Gift Card
20kg Ohio Bar
2nd Place20kg Ohio Bar
3rd Place20kg Ohio Bar

Competitive Male - Middleweight

1st Place$1,000 Rogue Gift Card
20kg Ohio Bar
2nd Place20kg Ohio Bar
3rd Place20kg Ohio Bar

Competitive Male - Heavy Weight

1st Place$1,000 Rogue Gift Card
20kg Ohio Bar
2nd Place20kg Ohio Bar
3rd Place20kg Ohio Bar

Competitive Female - Light Weight

1st Place$1,000 Rogue Gift Card
15kg Bella Bar
2nd Place15kg Bella Bar
3rd Place15kg Bella Bar

Competitive Female - MiddleWeight

1st Place$1,000 Rogue Gift Card
15kg Bella Bar
2nd Place15kg Bella Bar
3rd Place15kg Bella Bar

Competitive Femal - Heavy Weight

1st Place$1,000 Rogue Gift Card
15kg Bella Bar
2nd Place15kg Bella Bar
3rd Place15kg Bella Bar

Note: Earned gift card amounts will be added directly to the competitors Rogue ID account


Top 3 Gyms with Sign-Ups

Total entries per gym

1st Place20kg Ohio Bar
2nd Place20kg Ohio Bar
3rd Place20kg Ohio Bar

Gym/Box Participants and Signups: 

*Tie Breaker: highest placing team member

Note: Gym affiliations must be entered by the competitor during the registration process for it to count towards the total sign ups. Submissions through email are not accepted/credited

FAQ

Learn more about Rogue Challenges