EQUIPMENT NEEDED TO QUALIFY:

• Visible Timer - this can be a gym timer in the frame, a phone with the timer feature up in frame, or a stopwatch in frame
• 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 (35LB) or 20kg (45LB) Barbell
  - Any style barbell is permitted including deadlift bars, power bars etc - speciality barbells are not, see below
  - Shaft will need tape marks at 81 cm (31.9") apart to show the approved maximum hand placement width
  - If you have questions about whether your barbell will be accepted, please email judging@roguefitness.com
• Squat rack for the bench press
• Bench for bench press
• Barbell Collars
• Shoes of any style must be worn
• White tape to mark bench grip width press standard
• Recommended: 10' x 10' clear unobstructed area in which to lift, with no other equipment in the space apart from the bar and plates the athlete will use during their attempts
• Rogue brand gear is not required

Concept2 Rower

• Any Concept2 rower model is acceptable
• No substitute brands are allowed
• Damper can be set on any setting, but may NOT be adjusted once the 2000 meter row begins
• Monitor splits set to 500m intervals (See the attached PDF for setup instructions if you are not familiar with this process)
• Monitor set to count down from 2000 Meters to 0 (See the attached PDF for setup instructions if you are not familiar with this process)

Bench Press Setup

• Standard 15kg/20kg barbell
  - Barbell Should have clear chalk marks added at 31.9" or 81cm apart for hand placement
• Weight plates with the weight clearly marked
• Collars
• Rogue brand gear is not required

Permitted Equipment:

•  Gym Chalk (magnesium carbonate)
• Mouth Guards
• Nose Strips
• Finger Tape

Not Permitted Equipment:

• Lifting Belts of any type
• 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 Sleeves or wraps
• Elbow sleeves or 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

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

1. The competition begins with the athlete seated on the rower. 
2. 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
3. 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 warm up 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
4. 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 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 as possible while following the approved movement standards outlined above. 

MOVEMENTS

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 recommended 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 supported 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 one unbroken set is as follows:
   - 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 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.
   - 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 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.
   - Per IPF standards, the spacing of the hands can not exceed 31.9" / 81 cm measured between the index fingers. The maximum grip width permitted will have each index finger on or inside the 31.9" / 81 cm 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, 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.
   - - These lines need to be clearly marked and visible on the barbell shaft with chalk / tape. 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 unbroken set and must remain in contact with the markings at all times.
3. When the athlete has full unassisted control of the barbell extended over their chest after the initial unrack, they may begin their first rep 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.
4. 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
5. The athlete will complete as many unbroken reps as possible. The set is over if/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

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.

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. Critical items that need to be clearly visible on the video:

1. All equipment to be used being weighed on a digital scale and barbell standard taped and measured prior to challenge attempt
2. The rower, bench press setup and gym timer all in one frame
3. Full range of motion for the athlete on the rower
4. Full range of motion for the bench press including the feet on ground, both shoulders and glutes in contact with the pad and the barbell touching the chest at depth and at full extension over the athletes chest 
5. Rower data from the monitor memory - 1st 500m (tie-breaker) & 2km times

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, competitive or community and weight category.
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 rower
   - All gear should to stay in camera shot during the entire video  
3. The athlete will need to step onto the scale to weigh themselves to confirm their weight group and bench load. Once the athlete is on the scale, the camera needs to zoom in to clearly show the scale reading.
   - This process needs to start with showing scale verification by placing a kettlebell/dumbbell on the scale and showing the scale reading is correct.
   - 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 bench press load based on standards listed:
      Men: Bench press load
   RX'D: 100% Bodyweight, rounded to the nearest 5 LB increment
   Scaled: 50% of bodyweight, rounded to the nearest 5 LB increment
      
   Female: Bench press load
      RX'D: 75% of bodyweight, rounded to the nearest 5 LB increment
   Scaled: 50% of bodyweight, rounded to the nearest 5 LB increment
   
   Bench Press Weight Calculation Examples;
   - Male Rx - Bodyweight = 184.3LBS x 1 = 184.3LBS - rounded to the nearest 5 LBS = 185LBS Bench Press
   - Female Rx - Bodyweight = 111.2LBS x .75  = 83.4LBS rounded to the nearest 5 LBS = 85 LBS Bench Press
4. 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
5. The athlete should measure the pre-marked 31.9" / 81cm finger marks on the barbell shaft confirming it meets the requirement.
   - Marks should be applied before filming begins and should be clearly visible on camera
   - The camera needs to clearly show the tape measure reading confirming it meets the specs outlined in the rules.
   - Please verbally say the measurement as the camera shows the tape measure.
6. 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 above
7. 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.
8. Capture rower monitor setup
   - 2000m distance with 500m splits
   - See rules PDF for visual setup by step on this process
9. 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.
10. 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 gym timer begins.
    - Rower monitor should be preset to meet all requirements mentioned above
11. 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 may be moved during the transition to ensure full range of motion is captured.
    - The bar should be loaded to the appropriate weight prior to the start of the rowing portion of the competition
12. The athlete may start performing the approved bench reps once the mandatory 2 minute rest period ends.
    - The athlete must have their barbell in the approved starting 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 bench press attempt, the camera needs to be taken to the rower monitor to show clearly the first 500 meter split time and the total 2000 meter row time.
    - Please see the rules PDF for step by step instructions for how to show this on your rower 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.