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
• A wall or vertical surface to use to a place target tape
• Tape for target line
• Tape measure
• Shoes of any kind MUST be worn
• A camera to record the challenge (Competitive Division only)

Permitted Equipment:

• Mouth Guards
• Nose Strips
• Knee/Elbow Sleeves (single or pairs)

Not Permitted Equipment:

• Lifting belts of any type
• Liquid Chalk 
• Tacky of any kind 
• Lifting straps, support straps or any other kind of straps 
• Braces of any kind 
• Grip shirts 
• Sticky adhesives or grip adhesives of any kind anywhere on the clothing, body or bag including spray or other 
• Supersuits, support briefs, or other supportive gear 
• Knee/elbow wraps

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 workout begins with the athlete standing tall with their heels, glutes, shoulders and head in contact with the wall
2. On 3-2-1-Go the athlete will them move to the bottom position of the burpee (refer to movement standards), return to their feet and then jump and touch the pre-measured mark on the wall/upright
   * If the athlete fails to touch the mark on the wall/upright the rep will not count
   * If the athlete does not touch the touch the pre-measured mark they DO NOT need to repeat the entire repetition, they may jump again and if they hit the target the repetition will count
3. Athletes will continue accumulating repetitions until the 10 minute time cap
   
   
   

MOVEMENTS

BURPEE: 

1. The burpee may be performed parallel  to the wall/upright 
2. The athlete jumps or steps back to lie on the ground. 
3. The chest and thighs must touch the ground at the bottom. 
4. From this position, the athlete can step or jump to their feet. 
5. The athlete must jump and touch the pre-measured mark on the wall/upright with one hand.  
6. The rep is credited when the athlete touches the pre-measured mark on the wall/upright. 
7. If the athlete misses the target when jumping, they may jump again without having to return to the floor for the burpee to count if they successfully hit the target
8. False starts (reaching down to the floor before the timer starts) will be subject to penalization

Measuring the 6" target (Competitive Division Only)

"Competitive athletes are required to measure a target 6 inches (15cm) above maximum arm reach on a wall or vertical upright as follows:

1. Start standing with heels, glutes, shoulders and head against the wall/upright.
   * Measurement MUST be taken wearing the shoes the athlete will perform the workout in
   * If using mats, all measurements must be completed on top of any surface used.
2. With both hands reach over head and place the back of the hands flat against the wall
   * The elbows must be completely extended, and arms reaching vertically overhead. If it is deemed that the athlete is not fully extending the arms to create a lower target, the submission will be invalidated
   * The fingers must be completely extended (refer to challenge PDF)
3. Tape or mark a horizontal line between the hands from the tip of the highest fingers
4. Measure up 6 inches (15cm) from this mark and place a 12 inch line (30cm) horizontally on the wall/upright
   * The line must be measured to the bottom of the tape line - (refer to challenge PDF)

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 fish-eye 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.

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

1. Set up and measurement of the 6 inch (15cm) target as described above - wearing the shoes to be worn for the challenge
2. The complete range of motion of all repetitions performed, too include a clear view of touching the target line
   
   

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, their category (Competitive Rx, Community Rx or Scaled).
2. The athlete needs to show the floor surface they will be using for the challenge, if using mats, all measurements must be completed on top of any surface used.
3. The athlete must show and measure the burpee target.
   * Refer to the instructions above
4. The camera should move back into the correct filming angle, perpendicular to the athlete, for the challenge attempt.
   * The final position should capture all movement standards to be able to verify that the chest and thighs come into contact with the floor and the athlete clearly touches the target, refer to the movement standards above
5. 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.
   * Note, the same shoes that were worn during the measuring process must be worn for the workout
6. When ready the athlete may start the timer and on 3-2-1- Go, begin their burpees - false starts (reaching down to the floor before the timer starts) will be subject to penalization
7. At the completion of the 5 minutes the athlete must face the camera and state the number of burpees they completed
8. Once all of these items are completed and are clearly visible, your video may end
   
   

* All of the steps above should be done with the camera continuously running for the video to be accepted.
* Failure to show these steps/items could make the video submission subject to rejection at the judges' discretion.
* Refer to The Up Down demo video on the Rogue website for a visual of how the workout and video should flow.