ERFORDERLICHES EQUIPMENT:

• Kurzhantel oder Kettlebell zur Überprüfung der Waage
• Digitale Waage. (Analoge Waagen sind NICHT erlaubt)
• Handy oder iPad mit Verbindung zu Time.is oder einer ähnlichen Anwendung, die live auf deinem Gerät Datum und Zeit anzeigt
• Standard 15kg (35LB) oder 20kg (45LB) Langhantel
  * Jede Art von Langhantel ist erlaubt, einschließlich Deadlift Bars, Power Bars usw. - Spezialhanteln sind nicht erlaubt, siehe unten
  * Wenn Sie Fragen haben, ob Ihre Langhantel akzeptiert wird, senden Sie bitte eine E-Mail an judging@roguefitness.com
• Scheiben mit deutlich gekennzeichnetem Gewicht
  *max. 45 cm (18"") Durchmesser
  * *Mindestgewichtsabstufung von 1 Pfund oder 0,5 kg pro Seite
• Kniebeugen-Rack für Strict Press und Front Squat
• Langhantel-Verschlüsse
• Empfohlen: 10' x 10' freier, ungehinderter Raum zum Heben, in dem sich außer der Hantel und den Scheiben, die der Athlet bei seinen Versuchen verwenden wird, keine weiteren Geräte befinden
• Kein Marken-Equipment von Rogue erforderlich

Zulässiges Equipment:

• Magnesia (Magnesiumcarbonat)
• Gewichthebergürtel
• Knie-/Ellbogenmanschetten (einzeln oder paarweise)
• Manschetten/Bandagen für die Handgelenke
• Gewichtheber-Trikot
• Talkum-Puder
• Mundschutz
• Empfohlen: Schuhe jeder Art (nicht erforderlich)

NICHT zulässiges Equipment:

• Klebeprodukte
• Keile oder andere Hilfsmittel zum Erhöhen der Fersen
• Griffhilfen jeglicher Art (einschließlich Liquid Grip)
• Handschuhe oder Equipment, das die Hände, die Unterarme oder den Bizeps abdeckt
• Klebebänder oder Produkte zur Verbesserung des Grips auf der Kleidung, am Körper oder auf der Stange (inklusive Spray und sonstige Produkte)
• Bandagen/Manschetten in mehreren Lagen übereinander
• Gewichtheber-Bänder jeglicher Art
• Wickelbandagen für Knie oder Ellbogen
• Mehrlagige Trikots etwa fürs Kreuzheben oder Powerlifting
• Langärmlige Hosen/Shorts/Kleidungsstücke, die deine Knie/Ellbogen bedecken
• Monolift-Ablagen
• Smith Machine
• Eventuelle Polster oder zusätzliche Unterstützung für die Langhanteln bei der front squat
• Spezial-Langhanteln wie Safety Squat Bars, Trap Bars etc. 

Bei Abweichungen von den in diesem Dokument beschriebenen oder im Video gezeigten Geräten oder Übungsabläufen behalten wir uns vor, die betreffenden Sportler zu disqualifizieren.

AUFBAU UND ABLAUF

1 Wiederholung Max Strict Press

1. Athlete loads the bar to the initial weight
   * Clearly show the plate markings to camera when adding / deducting load
2. Once the bar is loaded, athlete verbally declares initial weight
3. Athlete shows camera no illegal supportive equipment is being used
4. Show time/date device to the camera to confirm all 3 lifts take place within one hour of each other
   * The 1 hour time window starts at this step
5. Complete lift - full movement standards above
6. If adding weight for multiple attempts clearly show all previously weighed equipment being added to the camera
7. Verbally confirm new load

1 Rep Max Front Squat

1. Show time/date device to the camera to confirm all 3 lifts take place within one hour of each other
2. Athlete loads the bar to the initial weight
   * Bar should already be in the rack
   * Clearly show the plate markings to camera when adding / deducting load
3. Once the bar is loaded, athlete verbally declares initial weight
4. Athlete shows camera no illegal supportive equipment is being used
5. Complete lift - full movement standards above
6. If adding weight for multiple attempts clearly show all previously weighed equipment being added to the camera
7. Verbally confirm new load

Lift 3: The Deadlift 

1. Show time/date device to the camera to confirm all 3 lifts take place within one hour of each other
2. Athlete loads the bar to the initial weight
   * Bar should already be on the floor
   * Clearly show the plate markings to camera when adding / deducting load
3. Once the bar is loaded, athlete verbally declares initial weight
4. Athlete shows camera no illegal supportive equipment is being used
5. Complete lift - athlete must stand to full extension -  full movement standards above
6. If adding weight for multiple attempts clearly show all previously weighed equipment being added to the camera
7. Verbally confirm new load

* The athlete may add or subtract weight from the bar working toward their max load and repeat the flow listed above.
* The athlete may make as many attempts at each movement as they would like
* Additional personnel may be used to add/deduct weight from the barbell.

Movements

The lifts will be performed in the following sequence, Strict Press, Front Squat and Sumo Deadlift

1 Wiederholung Max Strict Press

1. Athlete must take the bar out of the rack in the front rack, unsupported and without assistance - they must also re-rack the barbell without assistance.
2. The acceptable body position for the one repetition is as follows: 
3. Knees, and hips must remain locked out for the entire lift - if it is deemed the legs or hips have assisted during the press then the lift will not count
4. The lift starts with the bar in contact with and supported by the shoulders. If an athlete is unable to support the barbell in contact with the shoulders they may support it with the arms only. Any downward motion of the barbell prior to the press will be considered bouncing and the lift will not count.
5. The athlete will press the bar to the overhead position
6. The heels must remain in contact with the floor during the press - stepping forwards or backwards during the lift will result in a no rep, 
7. The athlete must show a moment of control in the overhead position before returning the bar to the shoulders
8. The overhead / finish position will be as follows;
   * Bar directly overhead or slightly behind the body
   * Elbows fully extended
   * Hips fully extended
   * Legs fully extended

1 Rep Max Front Squat

1. Barbell begins in the squat rack.  
2. The barbell must be unracked and be supported by the athlete on the shoulders in the front rack position without assistance 
3. Arms may be in a traditional front rack position or crossed, as long as the barbell is resting on the front of the shoulders
4. After unracking the bar the athlete must step back to begin the squat
5. 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 front rack position
6. The athlete must then stand, without assistance to a position where the knees and hips are fully extended with the barbell supported in the front rack position
7. The athlete must rerack the barbell without assistance to complete the lift

1 Rep Max Sumo Kreuzheben

1. Barbell begins on the floor. 
2. This is a sumo deadlift with the hands inside of the knees (Standard Deadlift is not permitted).
3. Any style of grip is allowed.
4. The bar is lifted to the finishing position where the hips and knees are fully extended with the head and shoulders behind the bar. 
5. Once the athlete reaches the required finishing position they will lower the barbell to the ground while maintaining control of the bar. Dropping the bar is NOT allowed.

See the Rogue Trifecta Challenge instructional video at www.roguefitness.com/challenges for a visual example of the permitted movements.