This challenge consists of the Squat, Bench Press, Deadlift, Strict Overhead Press and Bench Row (AKA Seal Row). There are two disciplines; Light and Heavy. The time limit for Light is 100 seconds, and for Heavy it’s 60 sec.
The goal is to complete as many reps as possible using a barbell load determined by size, gender and age. One point is given for each approved repetition. The athlete with the highest score wins.
RGA allows men and women of different size and age to compete against each other on fair terms thanks to our unique Barbell Weight Calculator:
Want to compete? Just throw us a email: firstname.lastname@example.org
To compete you need to be able to perform at least two reps in each event.
Grab and get under the barbell. Await the signal to “unrack”. The timer starts now.
When squatting, thighs must be at least parallel to the floor (the hip below the top of the knee). It is not permitted to rest with the bar on the rack.
Grab the barbell and await the signal. The timer starts now.
Unrack and lower the barbell to your chest, Distintly pause the bar on your chest, and then press. When your arms are straight (elbows locked out), the repetition is completed. You cannot rack the bar during the set (i.e. to rest). Your buttocks must be in contact with the bench, and the feet must be flat on the floor at all time. Your little fingers must be within the 91 cm marks.
An exaggerated back-bend that significantly reduces the range of movement is not allowed (see pic below). Excessive feet movement is not allowed. “Suicide” grip is not allowed.
At least one spotter is mandatory.
Assume the position in front of the barbell and await the signal to “lift”. The timer starts now.
Pull the barbell from the floor, into an upright position, with knees and hips locked out. You’re not allowed to drop the bar from the upright position, you must lower it to the floor; otherwise the rep won’t count. Each repetition should start from a “dead stop” (“Bouncing” is not allowed).
Conventional and “sumo” style is allowed.
Grab the barbell and wait for the signal to “unrack”. The timer starts now.
Unrack the barbell, get into in position (knees locked out and the barbell on the chest) and start pressing.
When the arms are straight (elbow locked out) the repetition is completed and the next repetition can be initiated. Distinctly pause the bar on the chest in between repetitions. You cannot rack the bar during the set (i.e. to rest). It is allowed to “drop” the barbell after your last rep/attempt.
“Suicide” grip is not allowed.
Bench row (Seal Row):
Grab the barbell and await the signal to “lift”. The timer starts now.
Pull the barbell until it hits or touches the base of the bench; if you don’t go all the way up, the rep doesn’t count. You must hold on to the barbell until it’s back on the floor before the next repetition. Each repetition should start from a “dead stop” (“Bouncing” is not allowed). Your little fingers must be within the 91 cm marks.
Magnesia and lifting shoes/slippers is allowed in all events, but that’s it.
It’s mandatory to wear clothes that makes it easy to see your knees and elbows (i.e T-Shirt/Tank top, Shorts/Thights or Hot pants).
Questions regarding the rules? Please email us at email@example.com