EQUIPMENT NEEDED TO QUALIFY:

RUN:

• A cell phone or iPad with live connection to Time.is
• Visible timer in frame - this can be a gym timer, a phone with the timer feature up, or a stopwatch
• 200m flat course to measure. The run will be 200 meters out and 200 meters back
• Any type of brightly colored cone, or a similar object to mark the start and turn around
• 4 Barbell collars
• Shoes in any style must be worn
• A measuring wheel, or a GPS handheld device to measure the run course distance. For example, Garmin, Apple Watch,  Strava type phone app etc
  
  

Front Squat:

• A cell phone or iPad with live connection to Time.is
• Digital weight scale to confirm the weights to be used for the front squat (Analog scales are NOT permitted)
• Dumbbell or kettlebell to verify the scale
• Squat Rack
• A standard 15kg/25mm (35LB) or 20kg/28.5mm (45LB) barbell
• Weight plates with the weight clearly marked
  *Max of 18" diameter
• Barbell collars
• Shoes in any style must be worn
• Recommended: 10' x 10' clear unobstructed area in which to conduct the challenge with no other equipment in the space
• Rogue brand gear is not required
  
  

Chin-Ups:

• A cell phone or iPad with live connection to Time.is
• All metal pull-up bar
• Standard straight pull-up bar, NOT angled
• Standard powder coat, Cerakote, or bare steel finish is acceptable
  * Bar cannot be knurled or have any other type of artificial texturing added, including tape of any kind
• Minimum diameter of the pull-up bar must be 1.125" or 3.53" circumference. There is no maximum measure for the same spec.
• There is no height requirement for the bar as long as the movement requirements are met
• Shoes in any style must be worn
• Rogue brand pull-up bars are not required

Permitted Equipment:

• Gym chalk (magnesium carbonate)
• Mouth Guards
• Nose Strips
• Weightlifting belt
• Knee/elbow sleeves (single or pairs)
• Wrist supports/wraps
• Gymnastic grips

Not Permitted Equipment:

• Tacky of any kind
• Any type of liquid grip
• Gloves or and kind of forearm or bicep coverings
• Sticky adhesives or grip adhesives of any kind anywhere on the clothing, body, or bars (including spray or other)
• Multiple layers of sleeves/wraps on top of each other
• Lifting straps of any kind
• Knee wraps or elbow wraps
• Tape or any other material added to the barbell or pull-up bar

Any Athlete who alters the equipment or movements described in this document or shown in the video standards to gain an unfair advantage may be disqualified from the competition.

FLOW

These are treated as three separate events but must be completed within a 12 hour period, and in any order

RUN:

The workout begins with the runner standing behind the starting cone, or similar object

1. When the runner is ready, the clock will begin and the runner may begin the course
2. The athlete will run out 200 meters to a pre-measured turnaround point where they will go around the marker and pick up one barbell collar
3. They will then return to the starting point going around the cone, drop the collar then continue this course for three additional laps picking up a collar each time they go around the turn around point
4. The time will stop when the runner crosses the starting line after the fourth lap
   
   

FRONT SQUAT:

The workout begins with the athlete standing at full extension with with the barbell loaded and in the squat rack 

1. When the athlete is ready, they will take the bar from the squat rack in the front rack position and back the weight out of the rack.
2. The athlete must clearly establish a starting position with the knees and hips fully extended and the bar resting in the front rack position
3. When the athlete is ready they will squat the bar down to a position where the crease of the hip is clearly below the top of the knee and then return to the standing position with the knees and hips fully extended and the bar in the front rack position
4. The athlete will be given credit for the lift when they reach a position where the bar is securely sitting in the front rack position with the hips and knees fully extended, and then the bar MUST be returned to the squat rack for the repetition to count
5. The athlete should be facing the camera
   
   

Chin-Up:

The workout begins with the athlete hanging from the pull-up bar with full extension of the shoulders and elbows with the feet off the ground with a supinated grip

1. When the athlete is ready they will pull themselves up a position where the chin is clearly above the bar and then return to the starting position
2. The athlete will continue this process until they have completed the maximum number of repetitions they can do
3. The event ends when either one or both hands comes off of the bar or the feet touch the ground or the rig
4. Kipping or butterfly style chin-ups are not permitted 
5. A no rep will be issued if it is deemed the athlete has used the hips to kip or hitch to assist the chin up at any point
   
   

MOVEMENTS

An approved workout for each event will consist of the following movements:

1 Mile Run:

1. The athlete will start behind the starting cone or similar object 
2. When the athlete is ready, they will run a pre-measured course that is 200 meters out and 200 meters back. 4 "out and back" laps will need to be completed for the 1 mile run.
3. The athlete must run around the cone, or a similar object at both ends of the 200m course
4. The athlete must pick up and bring back 1 collar from the turnaround point on each lap, the collar will simply be thrown to the ground when turning around at starting point
5. The collars can be placed on the ground or on an elevated object as long as they are easily accessible for the runner
   
   

Front Squat:

1. This is a traditional Front Squat with the loaded barbell starting in the squat rack
2. When the athlete is ready, they will take the barbell from the squat rack and establish a front rack position with the knees and hips fully extended and the barbell resting on the shoulders on the front of the body
   * Athletes may have the arms crossed in a modified front rack position as long as the bar is seated on the front of the shoulders.
3. When the athlete is ready they will squat the load down to a position where the hip crease in clearly below the top of the knee and then return the barbell to the standing position where the hips and knees are fully extended
4. Barbell must be re-racked by the athlete, unassisted for the repetition to be counted.
   
   

Strict Chin-up:

1. This is a chin-up where the grip on the pull-up bar is supinated.  The palms of both hands must be facing the athlete's face
2. The athlete starts hanging freely from the pull-up bar with the feet clearly off the ground
3. When the athlete is ready they will execute as many repetitions as possible without either hand coming off the bar or the feet touching the ground
4. A repetition will count when the athlete pulls themselves from a position with the shoulders and elbows clearly extended to a position where the chin is clearly above the bar
5. Kipping chin-ups are not permitted. Kipping, hitching or any use of the legs or hips to aid the chin up will invalidate that repetition  - this is a strict movement
6. The attempt will end as soon as either hand comes free of the pull-up bar, or either of the feet touch the ground
7. The athlete may hang freely on the bar as long as they want to between repetitions as long as the feet do not touch the ground, and both hands remain in contact with the bar

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.

Each participant will submit three separate videos for this challenge. Once video per movement described above. Each video must follow the corresponding video submission standards outline below.

All video submissions should be uncut and unedited in order to accurately display the performance. Videos shot with a fish eye 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.