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PUMP N ROW CHALLENGE

APRIL 16 - APRIL 19

Strength meets endurance. See how you stack up with this Pump-N-Row challenge. See info below for official standards and to register. A $10 entry fee gets you into the competition; $30 gets you entry + an official Rogue Challenge t-shirt. 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!

PRIZE PACKAGES

RX Male Winner

1st Place$2500 + Concept2 Rower
2nd Place$1000 + Barbell
3rd Place$500 + Barbell

RX Female Winner

1st Place$2500 + Concept2 Rower
2nd Place$1000 + Barbell
3rd Place$500 + Barbell


TOP 3 GYMS WITH SIGN-UPS

Total entries per gym

1st PlaceConcept2 Rower
2nd PlaceOhio Power Bar
3rd PlaceOhio Power Bar



PUMP-N-ROW CHALLENGE

STRENGTH MEETS ENDURANCE. SEE HOW YOU STACK UP WITH THIS PUMP-N-ROW CHALLENGE.

CHALLENGE AND SCORING

2000m row for time followed by max bench press repetitions. Each successful bench press repetition completed deducts 10 seconds off your 2000m row time. Lowest calculated time wins.

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
Scaled: 50% of bodyweight, rounded to the nearest 5LB increment

Time Cap: 20 minutes

The competition will award prizes for the following benchmarks:

  1. Overall Winner: Calculated 2k row time minus time earned from successful bench press reps
  2. Fastest 500m row split time (Tie Breaker)
  3. Fastest 2000m row time

In order to be eligible for a prize, the athlete must complete their 2000m row and a minimum of 1 bench press repetition at their RX weight.


DEADLINES AND SUBMISSIONS

Challenge Start Date & Time: April 16 at 9AM EST
Challenge Close Date & Time: April 19 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


ELIGIBILITY STANDARDS AND AGE GROUPS

Male (Ages 14 and over)
Light: Up to 148LBS (66.99KG)
Middle: 149LBS - 212LBS (67-95.99 KG)
Heavy: 212LBS and up (96KG and above)

Female (Ages 14 and over)
Light: Up to 121LBS (up to 54.99 KG)
Middle: 122LBS - 167.99LBS (55 - 75.99 KG)
Heavy: 168LBS and above (76 KG and above)

*Note, your weight class should be based on your weight when wearing all of the clothing/gear you will wear for the competition.To be considered as a competitor, the athlete must register for the challenge at www.roguefitness.com/challenges and follow all workout and video flows as outlined.


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)

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
  • Weight plates with the weight clearly marked
  • Collars
  • Rogue brand gear is not required


PERMITTED EQUIPMENT

  • Gym Chalk (magnesium carbonate)
  • Weight plates with the weight clearly marked
  • Mouth Guards
  • Nose Strips


NOT PERMITTED EQUIPMENT

  • Lifting Belts of any type
  • Liquid Chalk
  • 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
  • Tape of any kind anywhere on the clothing, body or bar
  • 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 to gain an unfair advantage may be disqualified from the competition.



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.