PUMP-N-ROW - Rogue Fitness
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PUMP-N-ROW
CHALLENGE/SCORING: Challenge Close Date & Time:
2000m row for time followed by max bench press April 19 at 8PM EST
repetitions. Each successful bench press rep-
etition completed deducts 10 seconds off your *Scores cannot be updated or added to the leaderboard
2000m row time. Lowest calculated time wins. following the competition close date and time. Please allow
sufficient time for completing and submitting your score
and video in advance
Time Cap: 20 minutes
ELIGIBILITY STANDARDS AND DIVISIONS/AGE
Men: Bench press load GROUPS:
RX: 100% Bodyweight, rounded to the nearest Male (14 and over)
5LB increment • Light: Up to 148LBS (66.99KG)
Scaled:50% of bodyweight, rounded to the nearest • Middle: 149LBS - 212LBS (67-95.99KG)
5LB increment • Heavy: 212LBS and up (96KG and above)
Female: Bench press load Female (14 and over)
RX: 75% of bodyweight, rounded to the nearest • Light: Up to 121LBS (up to 54.99 KG)
5LB increment • Middle: 122LBS - 167.99LBS (55 - 75.99 KG)
Scaled: 50% of bodyweight, rounded to the • Heavy: 168LBS and above (76 KG and above)
nearest 5LB increment
*Your weight class should be based on your weight
The competition will award prizes for the when wearing all of the clothing/gear you will wear for the
following benchmarks: competition.
1. Overall Winner: Calculated 2k row time minus
time earned from successful bench press reps To be considered as a competitor, the athlete must
register for the challenge at www.roguefitness.
2. Fastest 500m row split time (Tie Breaker) com/challenges and follow all workout and video
flows as outlined.
3. Fastest 2000m row time
EQUIPMENT LIST:
* In order to be eligible for a prize, the athlete must • Visible Timer - this can be a gym timer in the
complete their 2000m row and a minimum of 1 bench
frame, a phone with the timer feature up in
press repetition at their RX weight
frame, or a stopwatch in frame
• Digital Scale (analogue not permitted)
DEADLINES AND SUBMISSIONS:
Challenge Start Date & Time:
Concept2 Rower
April 16 at 9AM EST
• Any Concept2 rower model is acceptable
ROGUE CHALLENGE
PUMP-N-ROW
• No substitute brands are allowed • Gloves or any type of hand or forearm or bicep
• Damper can be set on any setting, but may NOT coverings
be adjusted once the 2000 meter row begins • Tape of any kind anywhere on the clothing, body
• Monitor splits set to 500m intervals or bar
(See the attached PDF for setup instructions if you are • Sticky Adhesives or grip adhesives of any kind
not familiar with this process) anywhere on the clothing, body or bar including
• Monitor set to count down from 2000 Meters to spray or other
0 (See the attached PDF for setup instructions if you
are not familiar with this process) Any Athlete who alters the equipment or
movements described in this document or shown
Bench Press Setup in the video standards will be disqualified from the
• 20KG/15KG bar competition
• Weight plates with the weight clearly marked
• Collars MOVEMENTS:
• Rogue brand gear is not required Row
1. Athlete starts seated on the rower with feet
Permitted Equipment: on the foot pads and the handle secured in the
• Gym chalk (magnesium carbonate) cradle
• Mouth guards
• Nose strips 2. The rower should be pre-set to count down from
2000 meters and the splits set to 500 meters
Not Permitted Equipment:
• Lifting belts of any type 3. The athlete begins rowing and stays on the
• Liquid chalk rower with feet secured until the 2000 meters is
• Tacky of any kind complete
• Hand grips of any kind (including liquid grip)
• Lifting straps, support straps, or any other kind Bench Press
of straps 1. A spotter/assistant to help lift the bar out of
• Braces of any kind the rack is strongly reccomended but NOT
• Bench shirts, bench slings required. Spotters may help to assist with taking
• Supersuits, support briefs, or other supportive the bar out of the rack to the starting position with
gear the athletes arms fully extended and the bar fully
• Knee sleeves or wraps suppported over the chest by the athlete. Once the
• Elbow sleeves or wraps assistant lets go of the bar at the starting position,
• Wrist sleeves or wraps they may not touch the bar again until helping to
re-rack when the lift is done
ROGUE CHALLENGE
PUMP-N-ROW
2. The acceptable body position for the set is as 4. Deliberately bouncing the barbell off the chest
follows: to gain an unfair advantage may be interperated as
cheating and call for a penalty to be assesed
• Both the shoulders and the glutes must be in
contact with the bench pad at all times. If either 5. The athlete will complete as many reps as
comes off of the pad during a repetition, that possible. The lift is over when:
single repetition will not be counted, but the
athlete may continue with additional reps once • The assistant touches the bar at any time after
they have reset their body position as long as the initial lift out of the rack.
the bar is not re-racked or touched by the
assistant. • The bar is put back into the rack at any time
after one rep has been completed
• Feet may have plates under them to use as a
booster from the floor. If either foot comes off of • One or both hands come off the bar for any
the floor or plates during a repetition, that single reason
repetition will not be counted, but the athlete
may continue with additional reps once they • The body or bar are no longer in the approved
have reset their body position as long as the bar lifting position
is not re-racked or touched by the assistant.
FLOW:
• Hooking of feet/legs around the bench supports The competition begins with the athlete seated on
is not permitted and will result in any repetitions the rower.
with such not being counted. The athlete may
continue with additional reps once they have The 2000 meter row and gym timer may start at
reset their body position as long as the bar is not the same time when the athlete is ready
re-racked or touched by the assistant.
• The monitor needs to be set to count down from
• Both hands must remain on the barbell during 2000 meters to 0
the entire set.
• Monitor splits need to be set at 500 meters
3. When the athlete is ready, they may begin by
lowering the bar to the chest. There must be clear • The gym timer is set to count up from 0
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
ROGUE CHALLENGE
PUMP-N-ROW
Once the athlete completes the 2000 meters, the • The body or bar are no longer in the approved
athlete will need to call out the time showing on lifting position
the monitor. At this time, the 2 minute rest period
starts as the gym timer continues to count up VIDEO SUBMISSION STANDARDS:
All video submissions should be uncut and
• The athlete may not perform any warmup bench unedited in order to accurately display the
press reps during this rest period performance. Videos shot with a fisheye lens or
similar lens may be rejected due to the visual
• The athlete should remain in clear view of the distortion these lenses cause. Sound should be
camera for the entire duration of the 2 minute on during the filming. Be sure the athlete has
rest period adequate space to safely complete the movement
and clear the area of all extra equipment, people,
The athlete will then move to the bench and or other obstructions so that the video is clear.
prepare for their first lift once the 2 minute rest
period ends. The video should be shot from a 45 degree angle
from the bench press setup so that the entire body
• The bar should be unracked and fully including feet, hips, shoulders, hands and head
supported by the athlete by the end of the 2 are in full view when on the bench and it is clear to
minute rest period see the barbell touch the chest and the full exten-
sion of the arms. This angle also needs to show
• Failure to have the bar unracked by the 2 minute rower and timer in the same shot.
mark may make the score subject to a penalty
The submitted video should start with the entire
The athlete will then complete as many repetitions athlete in frame stating their name, the challenge
as possible while following the approved move- name, their category (Scaled or RX), and weight
ment standards outlines above. The lift is over group.
when:
Next the athlete will need to follow the steps
• The assistant touches the bar at any time after outlined below:
the initial lift out of the rack.
1. The athlete will need to show scale calibration
• The bar is put back into the rack at any time by putting any weighted plate onto the scale and
after one rep has been completed zoom in to show that the weight the scale reads is
equal to the plate weight. Please verbally say the
• One or both hands come off the bar for any weight as the camera shows the scale.
reason
ROGUE CHALLENGE
PUMP-N-ROW
2. The athlete will need to step onto the scale to 7. The camera should then move to the final
weigh themselves to confirm their weight group. filming position. 45 degrees to the bench press
Once the athlete is on the scale, the camera needs setup with all equipment in full view ready for the
to zoom in to clearly show the scale reading. workout.
3. The athlete will then need to confirm the weight 8. When the camera is in its final place and the
of the barbell they will use and each plate they are athlete has taken their starting position on the
using for the bench press competition by placing rower, the athlete may begin rowing their 2000
each of those items onto the scale. The camera meters by grabbing their handle at the same time
should show each item being placed onto the their timer begins.
scale as well as the scale reading.
*Rower monitor should be preset to meet all requirements
mentioned above
4. The camera should then move to show the bar
being racked and the same weighed plates being
9. As the Athlete completes the 2000m row and
loaded onto the bar. Once loaded, please verbally
verbally says their time the 2 minute rest period
say/show what each weight is to confirm the load
starts. During this rest period, the athlete should
is correct per the standards listed:
move to their approve benching position. The
athlete should remain in full view of the camera for
Men: Bench press load
the entire 2 minute rest period.
RX: 100% Bodyweight, rounded to the nearest 5lb
increment
• The camera position should not need to change
Scaled: 50% of bodyweight, rounded to the
during this transition
nearest 5lb increment
• The bar should be loaded to the appropriate
Female: Bench press load
weight prior to the start of the rowing portion of
RX: 75% of bodyweight, rounded to the nearest
the competition
5lb increment
Scaled: 50% of bodyweight, rounded to the
• The athlete may start preforming the approved
nearest 5lb increment
bench reps once the mandatory 2 minute rest
period ends
5. The camera then needs to move to show the bar
itself to show the end caps.
• If an athlete is deemed to have rested more than
2 minutes, penalties may be applied to final
6. The athlete then needs to show the camera
scores
that they are not wearing any illegal equipment
listed above.
ROGUE CHALLENGE
PUMP-N-ROW 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 COVID CDC GUIDELINE: All participants, judges and witnesses must follow all social distancing and other local guidelines related to COVID-19 during the course of participation in the competition. * Video submissions may be rejected if such guidelines are not followed. ROGUE CHALLENGE
PUMP-N-ROW
ATHLETE SCORECARD: 5. The athlete is not wearing any illegal equipment
Video Submission Checklist:
Please confirm that your video clearly shows the 6. A clear view of the barbell touching the athletes
following items as defined in the video submisison chest
standards.
7. The timer in frame
Your submission needs to show:
1. The calibration of your scale 8. The 500m time and 2000m time on the rower
monitor after the bench press is over
2. The athlete weighing themselves on the same
scale Failing of your video to show these items may disqualify
your workout submission. Athletes should keep all photos/
3. The weight of the bar and each plate that will be videos until winners have been announced in case it is
requested from the judge. Shooting multiple videos from
used for the bench press competition different angles of your workout is a good failsafe in the
event that a primary video doesn’t clearly show a specific
4. The weights loaded on to the barbell video requirement clearly.
SCALED OR RX 500M TIME WEIGHT CLASS CALCULATED FINAL TIME
* 2000m row time - (bench reps x 10 seconds)
BENCHPRESS LOAD 2000M TIME BENCHPRESS REP
JUDGE/WITNESS JUDGE/WITNESS SIGNATURE
PRINT
ATHLETE NAME ATHLETE SIGNATURE
PRINT
I confirm the information above accurately represents the athlete’s performance for this workout.
JUDGE/WITNESS SIGNATURE DATE
ATHLETE COPY
SCALED OR RX 500M TIME WEIGHT CLASS CALCULATED FINAL TIME
* 2000m row time - (bench reps x 10 seconds)
BENCHPRESS LOAD 2000M TIME BENCHPRESS REP
JUDGE/WITNESS JUDGE/WITNESS SIGNATURE
PRINT
ATHLETE NAME ATHLETE SIGNATURE
PRINT
I confirm the information above accurately represents the athlete’s performance for this workout.
JUDGE/WITNESS SIGNATURE DATE
ROGUE CHALLENGE
PUMP-N-ROW HOW TO SET THE MONITOR TO 2000M AND 500M SPLITS: 1. Turn on the rower by pressing any button. 2. Press select workout. 3. Press new workout. 4. Press single distance. 5. Set distance - change if needed to 2000m. ROGUE CHALLENGE
PUMP-N-ROW
6. Move to change split length by pressing “>”. 7. Set Split Length to 500m using the “+” and “-”
buttons.
8. Once set, press the “check mark” button on the 9. Rower is now set and ready for you to row.
bottom right.
ROGUE CHALLENGE
PUMP-N-ROW
Pulling up workout summary to display your
2000m time and 500m time after your bench
press is complete:
1. Press any button to turn the monitor on. 2. Select “Memory” from either the home screen
or through the “Utilities” menu option.
3. Press “Date” to find most recent workout 4. Select the most recent row by pressing the
summary data. “magnifying glass” button.
ROGUE CHALLENGEPUMP-N-ROW 5. Make sure the screen is displaying the data for 500m splits by pressing “units” until the following screen is displayed. 6. Make sure your camera clearly shows this entire process and the numbers displayed on the last screen. ROGUE CHALLENGE
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