The Big 3 Power Output Challenge
The Big 3 Power Output Challenge
Challenge Starts: 5/22/26 at 9:00AM ET
Challenge Ends: 6/1/26 at 8:00PM ET
Challenge Overview
CHALLENGE AND SCORING
The Big 3 Lifts are:
Bench Press
Back Squat
Deadlift
Lifts will be completed in this order.
Max Power Output in 2 minutes for the following lifts;
2 minutes of Bench Press
2 minutes of Rest
2 minutes of Back Squats
2 minutes of Rest
2 minutes of Deadlift
Chosen weight multiplied by the number of reps in 2 mins = Score for each movement
Total Score for the workout is the total amount of weight moved across the 3 movements
Time Cap: 10 minutes to complete the workout as shown above.
Loadings for each movement
| Bench Press | Back Squat | Deadlift | |
|---|---|---|---|
| Male | Chosen weight can be equal to, or any weight above 75% bodyweight of the challenger | Chosen weight can be equal to, or any weight above 100% bodyweight of the challenger | Chosen weight can be equal to, or any weight above 125% bodyweight of the challenger |
| Female | Chosen weight can be equal to, or any weight above 50% bodyweight of the challenger | Chosen weight can be equal to, or any weight above 75% bodyweight of the challenger | Chosen weight can be equal to, or any weight above 100% bodyweight of the challenger |
** See example calculation, bodyweight must be rounded to the nearest 5LB
Athlete with the most cumulative weight lifted will win the contest.
Tie Breaker: Number of unbroken reps completed in the first set of the deadlifts
Read More
The Big 3 Power Output Challenge
See info below for official standards and to register. Once you’ve completed your challenge attempt, submit your time and video evidence here or easily in the Rogue App. Also be sure to use #ryourogue and tag @roguefitness to share your experience!
CHALLENGE AND SCORING
The Big 3 Lifts are:
Bench Press
Back Squat
Deadlift
Lifts will be completed in this order.
Max Power Output in 2 minutes for the following lifts;
2 minutes of Bench Press
2 minutes of Rest
2 minutes of Back Squats
2 minutes of Rest
2 minutes of Deadlift
Chosen weight multiplied by the number of reps in 2 mins = Score for each movement
Total Score for the workout is the total amount of weight moved across the 3 movements
Time Cap: 10 minutes to complete the workout as shown above.
Loadings for each movement
| Bench Press | Back Squat | Deadlift | |
|---|---|---|---|
| Male | Chosen weight can be equal to, or any weight above 75% bodyweight of the challenger | Chosen weight can be equal to, or any weight above 100% bodyweight of the challenger | Chosen weight can be equal to, or any weight above 125% bodyweight of the challenger |
| Female | Chosen weight can be equal to, or any weight above 50% bodyweight of the challenger | Chosen weight can be equal to, or any weight above 75% bodyweight of the challenger | Chosen weight can be equal to, or any weight above 100% bodyweight of the challenger |
** See example calculation, bodyweight must be rounded to the nearest 5LB
Athlete with the most cumulative weight lifted will win the contest.
Tie Breaker: Number of unbroken reps completed in the first set of the deadlifts
DEADLINES AND SUBMISSIONS
Challenge Start Date & Time: May 22 at 9AM ET
Challenge Close Date & Time: June 1 at 8PM ET
*Scores cannot be updated or added to the leaderboard following the competition close date and time. Please allow sufficient time for completing and submitting your score and video in advance.
All-new Rogue App Feature
The Rogue App makes it easy to quickly access your registered challenges and submit your score in seconds. Log your result, link your video, and track your ranking as the leaderboard updates, all in one place. Download the Rogue App.
SCORE SUBMISSION NOTES
Competitors will submit the weight lifted and the number of reps for each movement.
The weight lifted scored for each movement will display in pounds.
The scoring system will calculate and display the competitors final score
The overall score will be the total weight lifted (reps x weight) for the 3 movements combined and will display in pounds
Scoring Calculation Example:
Male Bench Press Load must be equal to or heavier than 75% of the athletes bodyweight
- Athlete weighs 178.7LB
- Calculation = 178.7LB x 0.75 = 134.025LB
- Therefore the minimum weight the athlete can use is 135LB rounded to the nearest 5LB (2.5kg if using kilo's)
Male Back Squat Load must be equal to or heavier than 100% of the athletes bodyweight
- Athlete weighs 178.7LB
- Calculation = 178.7LB x 1.0 = 178.7LB
- Therefore the minimum weight the athlete can use is 180LB rounded to the nearest 5LB (2.5kg if using kilo's)
Male Deadlift Load must be equal to or heavier than 125% of the athletes bodyweight
- Athlete weighs 178.7LB
- Calculation = 178.7LB x 1.25 = 223.375LB
- Therefore the minimum weight the athlete can use is 225LB rounded to the nearest 5LB (2.5kg if using kilo's)
| Weight | Reps | LOAD | |
|---|---|---|---|
| Bench Press | 150LB | 20 | 3000LB |
| Back Squat | 200LB | 20 | 4000LB |
| Deadlift | 250LB | 25 | 6250LB |
| Total Load | 13,250LB |
VIEW THE COMPLETE ROGUE Big 3 Power Output CHALLENGE RULES (PDF)
Eligibility Standards and Age Groups:
Competitive RX Division:
- Male (Ages 18 and over)
- Female (Ages 18 and over)
Community Division:
- Male (Ages 18 and over)
- Female (Ages 18 and over)
There is no scaled division as the score is amount of work completed
* Competitive Division: Athlete scores count towards "Overall Challenge" and are required to perform the workout RX and follow all rules and video requirements outlined.
* Community Division: Athlete scores do not count toward the "Overall Challenge", and are not required to perform the workout as RX - (may use loadings lighter than above). Entries are not eligible for official records or prizes. Video submissions are not required. Athletes will receive t-shirts (if purchased) and registrations count towards a gym's total sign up.
To be considered as a competitor, the athlete must register for the challenge at www.roguefitness.com/challenges and follow all workout and video flows as outlined.
Equipment Needed
EQUIPMENT NEEDED TO QUALIFY:
- White tape to mark bench grip width press standard
- Digital scale (Analog scale are not permitted)
- Dumbbell/kettlebell to verify the scale
- Standard 15kg (35LB - Female) or 20kg (45LB Male) Barbell
* Any style barbell is permitted including deadlift bars, power bars etc - specialty barbells are not, see below
* Shaft will need tape marks at 31.9" (81 CM) apart to show the approved maximum hand placement width
* If you have questions about whether your barbell will be accepted, please email judging@roguefitness.com - Weight Plates with the weight clearly marked
*Max of 18" (45 CM) diameter
*Minimum plate increments of 1LB or 0.5kg per side - Bench for bench press
- Squat rack for the back squat and the bench press
- Flat, level surface for deadlift
- Barbell Collars
- Recommended: 10' x 10' clear unobstructed area in which to lift, with no other equipment in the space apart from the bar and plates the athlete will use during their attempts
- Rogue brand gear is not required
Permitted Equipment:
- Gym Chalk (magnesium carbonate)
- Weightlifting Belt
- Knee/Elbow Sleeves (single or pairs)
Note: Knees and elbows must remain visible to the camera and not covered by long shorts or sleeves during attempts - Wrist Supports/Wraps
- Olympic Lifting Singlet
- Talcum powder
- Mouthguards
- Thumb tape
- Recommended: Shoes of any style, to include weightlifting shoes (not required)
Not Permitted Equipment:
- Tacky of any kind
- Wedges or anything to elevate the heels
- Hand Grips of any kind including liquid grip
- Gloves or any type of hand, forearm or bicep coverings
- Sticky Adhesives or grip adhesives of any kind anywhere on the clothing, body, or bar (including spray or other)
- Multiple layers of sleeves/wraps on top of each other
- Lifting Straps of any kind
- Knee Wraps or Elbow Wraps
- Any multi-ply suits including deadlift or powerlifting suits
- Long sleeve pants/shorts that cover the knees/elbows
- Monolift
- Smith Machines
- Any pads or additional support added to the barbell for the back squat
- Specialty barbells including safety squat bars, trap bars etc.
* If you have questions about whether your barbell will be accepted, please email judging@roguefitness.com
Any athlete who alters the equipment or movements described in this document or shown in the video standards to gain an unfair advantage may be disqualified from the competition.
Flow & Movements
To Be Announced 5/21
Video Submissions
To Be Announced 5/21
Leaderboard
Challenge Leaderboard
Page 1
Prizes
Competitive RX Male
| 1st Place | $1,000 Cash or Rogue Gift Card Black Zinc Ohio Power Bar |
| 2nd Place | $500 Rogue Gift Card |
| 3rd Place | $250 Rogue Gift Card |
Competitive RX Female
| 1st Place | $1,000 Cash or Rogue Gift Card Black Zinc Ohio Power Bar |
| 2nd Place | $500 Rogue Gift Card |
| 3rd Place | $250 Rogue Gift Card |
Age Check: Your age based on how old you will be when the challenge ends/closes.
Top 3 Gyms with Sign-Ups
Total entries per gym
| 1st Place | Black Zinc Ohio Power Bar |
| 2nd Place | Black Zinc Ohio Power Bar |
| 3rd Place | Black Zinc Ohio Power Bar |
Gym/Box Participants and Signups:
*Tie Breaker: highest placing team member
Note: Gym affiliations must be entered by the competitor during the registration process for it to count towards the total sign ups. Submissions through email are not accepted/credited