Iron Reps Contest

Iron Reps Contest – Official Rules

Overview

Test your true grit in this full body lifting contest. Competitors will perform three classic lifts; Deadlift, Bench Press, and Squats, for maximum repetitions in a single continuous set for a minute. The total number of valid reps across all three lifts will determine the winners.

Divisions

• Women’s Division (9am-12pm)
• Men’s Division (1pm-4pm)

Challenge Weights

Exercise

Men’s Weight

Women’s Weight

Deadlift

100 kg

60 kg

Bench Press

70 kg

40 kg

Squat

80 kg

50 kg

Note: Standard Olympic barbells and calibrated plates will be used.

Event Format

1. Deadlift

• One continuous set – no more than 3 seconds rest at the top.
• Each rep must finish with knees and hips fully locked out.
• No bouncing or hitching allowed.

2. Bench Press

• One unbroken set.
• Bar must touch the chest and be pressed to full lockout.
• No excessive bridging or lifting off the bench.

3. Squat

• One continuous set.
• Hips must clearly drop below parallel (below knee line).
• Full extension of knees and hips required at the top of each rep.

Scoring

• Total Reps = Deadlift + Bench Press + Squat
• Top 3 competitors with the highest combined rep total win.

Prizes

• 1st Place: £300
• 2nd Place: £200
• 3rd Place: £100

Tiebreak Rules

In the event of a tie, winners will be decided by:

1. Most reps in the Squat challenge
2. Fastest time to complete final lift (if still tied)

General Guidelines

• Only one attempt per lift – no reracks or retries.
• A panel of judges will count and validate all reps.
• Chalk and belts are allowed. No lifting straps, wraps, or suits.
• Any rep not meeting form standards will not count.
• All three lifts must be completed to qualify for a prize.