VEREISTE UITRUSTING OM IN AANMERKING TE KOMEN:

• Witte tape om de standaard voor de bankgreepbreedte te markeren
• Digitale weegschaal (analoge weegschaal is niet toegestaan)
• Halters/kettlebells om de weegschaal te controleren
• Standaard 15 kg (35 LB - vrouw) of 20 kg (45 LB - man) Halterstang
  * Elke stijl halterstang is toegestaan, inclusief deadlift stangen, power bars etc. - speciale halterstangen zijn niet toegestaan, zie hieronder
  * De schacht moet met tape gemarkeerd worden op 81 cm van elkaar om de goedgekeurde maximale breedte voor handplaatsing aan te geven
  * Als je vragen hebt of je halterstang wordt geaccepteerd, stuur dan een e-mail naar judging@roguefitness.com.
• Schijven met het gewicht duidelijk gemarkeerd
  *Maximum diameter van 45 CM
  *Minimum schijven met stappen van 1LB of 0,5kg per kant
•  Bank voor bankdrukken
• Haltersteun voor de back squat en het bankdrukken
• Vlak, horizontaal oppervlak voor deadliften
• Haltersluitingen
• Aanbevolen: een vrij, onbelemmerd gebied van 3 x 3 meter waar je kunt tillen, zonder andere uitrusting in de ruimte dan de halter en de schijven die de atleet tijdens zijn pogingen zal gebruiken.
• Rogue-merkuitrusting is niet vereist

Toegestane uitrusting:

• Magnesium
• Gewichthefriem
• Knie-/elleboogmouwen (enkel of paar)
  Opmerking: Knieën en ellebogen moeten zichtbaar blijven voor de camera en mogen niet bedekt zijn door lange shorts of mouwen tijdens pogingen
• Polsondersteuningen/bandages
• Olympisch lifting singlet
• Talkpoeder
• Gebitsbeschermer
• Duimtape
•  Aanbevolen: Schoenen van elke stijl, inclusief gewichtheffen (niet verplicht)

Niet-toegestane uitrusting:

• Hars of iets dergelijks
• Squat wedges of iets dergelijks om je hielen te verhogen
• Handgrepen van alle soorten, inclusief vloeistofgrepen
• Handschoenen of sleeves voor je onderarmen of biceps
• Kinesiotape, of iets dergelijks voor betere grip, op je kleding, lichaam of stang (inclusief spray of andere producten)
• Meerdere lagen van sleeves/banden over elkaar
• Lifting straps of iets dergelijks
• Kniebandages of Elleboogbandages
• Deadlift of powerlifting suits (of iets dergelijks)
• Lange broek of een -shirt met lange mouwen waarmee je knieën of ellebogen worden bedekt
• Monolift
• Smith Machine
• Pads of een andere soort ondersteuning op de halterstang voor de back squat
• Speciale halterstangen inclusief safety squat bars, trap bars etc.
  * Als je vragen hebt of je Halterstang wordt geaccepteerd, stuur dan een e-mail naar judging@roguefitness.com.

Als je de uitrusting of oefeningen aanpast die worden beschreven in dit document of worden getoond in de video, word je gediskwalificeerd voor de wedstrijd.

FLOW

The lifts must be performed in the order shown below, however, athlete must verify their equipment prior to starting the challenge

1. Bankdrukken
2. Rug Squat
3. Deadlift

The challenge begins with the athlete standing in their workout area. 

Athletes May

1. Use one barbell and change the load during the rest periods
   * Clearly show all weights being removed/added to the barbell
   * Athlete may receive help to change loadings between movements
2. Have 3 barbells set ready from the start of the challenge
3. Ensure all equipment used have been weighed as per video submission standards
    * All barbell(s) and plates

When the athlete is ready;

• The timer can be started and the athlete may start performing bench press repetitions
  *The timer must be counting up to 10mins
  
  

0-2 minutes

Athlete performs Bench Press repetitions

1. Barbell must not be unracked until the timer has started to count up
   * False starts will be subject to a penalty
   * Athletes may receive assistance unracking or reracking the barbell
2. Repetitions must be complete before the clock shows 2 minutes to be counted
   
   

2-4 minutes

Athlete Rests

During the rest period the athlete may change the load and position of the barbell for the next movement

1. Athlete remains in frame
2. Clearly show all weight being removed / added to the barbell
3. Ensure the working area remains safe
4. Athlete may receive help to change loadings between movements

The athlete may complete practice repetitions during the rest period

4-6 minutes

Athlete performs Back Squat repetitions

1.  Barbell must not be unracked until the timer has reached 4 minutes
   *False starts will be subject to a penalty
   *Athletes may not receive assistance to unrack the barbell
2. Repetitions must be complete before the clock shows 6 minutes to be counted
   
   

6-8 minutes

Athlete Rests

During the rest period the athlete may change the load and position of the barbell for the next movement

1. Athlete remains in frame
2. Clearly show all weight being removed / added to the barbell
3. Ensure the working area remains safe
4. Athlete may receive help to change loadings between movements

The athlete may complete practice repetitions during the rest period

8-10 minutes

Athlete performs Deadlift repetitions

1. Barbell must not be lifted until the timer has reached 8 minutes
   *False starts will be subject to a penalty
2. Repetitions must be complete before the clock shows 10 minutes to be counted
   
   

* Athletes may only have one barbell loading per movement
- Barbell weight can not be changed during the two minute lifting interval

MOVEMENTS

The lifts must be performed in the order shown below, however, athlete must verify their equipment prior to starting the challenge

1. Bench Press

A spotter/assistant may help lift the bar out of the rack or to rerack the barbell and is strongly recommended for safety. If the spotter comes in contact with the bar and the repetition is deemed as not complete the rep will not count.

1. Both complete shoulder blades and the glutes must be in contact with the bench pad at all times. If either comes off of the pad during a lift, the lift will not count.
2. In order to achieve firm footing, lifter may have plates or blocks under their feet. If either foot comes off of the floor or plates during a lift the lift will not count
   * Hooking of feet/legs around the bench supports is not permitted
3. Per IPF standards, the spacing of the hands can not exceed 81 cm (31.9") measured between the index fingers. The maximum grip width permitted will have each index finger on or inside the 81 cm (31.9") marks at each end of the bar shaft. If the hands move outside of the designated markings during a lift attempt that single repetition will not be counted.
   * These lines need to be clearly marked and visible on the barbell shaft with tape or chalk. Failure to have these lines clearly marked and visible makes the athletes score subject to penalty at the judge's discretion
   * Both hands must remain on the barbell during the entire repetition and must remain within in contact with the markings at all times.
4. When the athlete has full unassisted control of the barbell extended over their chest after the initial unrack, they may begin their attempt by lowering the bar to the chest. There must be clear contact with the chest. Once contact has been made the athlete will then press the bar back to the starting position with the elbows clearly extended and the bar over the chest. Once the arms are fully extended, the athlete must show a pause to demonstrate full control prior to reracking the barbell
5. Deliberately bouncing the barbell off the chest may be interpreted as trying to gain an unfair advantage and could result in a penalty being assessed
6. Athlete may rest and rack the barbell at any point
   * Ensure the last rep is fully locked out and completed before racking the barbell
7. Athlete may have a spotter
   * Ensure the spotter does not block the view of the movement standards required
8. Any repetition where it is deemed a spotter has assisted the challenger will not count

2. Back Squat

Barbell begins in the squat rack

1. The barbell must be unracked from the squat rack without assistance
2. After unracking the bar the athlete must step back to begin the squat
3. 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
4. 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
5. Ensure that spotting bars / straps do not block the view required to verify the movement standards required for the back squat - to a depth clearly below parallel.
6. Athlete may rest and rack the barbell at any point 
   * Ensure the last rep is fully locked out and completed before racking the barbell
7. Athlete may have a spotter
   * Ensure the spotter does not block the view of the movement standards required
8. Any repetition where it is deemed a spotter has assisted the challenger will not count
9. Athletes must rerack the barbell at the end of a set for the last rep to count
   * As long as the last rep is fully stood up before the end of the two minute period the rep will count once it is reracked
10. The athlete may receive no assistance if the barbell is dropped to the floor

3. DEADLIFT

Barbell begins on the floor

1. This is a traditional deadlift with the hands outside of the knees (Sumo Deadlift is not permitted).
2. Any style of grip is allowed.
3. The bar is lifted to the finishing position where the hips and knees are fully extended with the head and shoulders behind the bar.
4. Once the athlete reaches the required finishing position they will lower the barbell to the ground while maintaining control of the bar.
5. Dropping the barbell from the top is allowed
   * Ensure the last rep is fully locked out and completed before dropping the barbell
6. Athlete may rest at any point
7. Touch and go repetitions are permitted but no bouncing or driving the bar into the ground

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.

: Je leeftijd is gebaseerd op je leeftijd wanneer de uitdaging eindigt.